The further we get from the boundless energy of childhood, the quicker we seem to run out of steam.
But getting older doesn’t automatically sideline you from being active.
Usually, our energy declines because of normal changes. Both genes and environment lead to alterations in cells that cause aging muscles to lose mass and strength and to become less flexible. As a result, strenuous activities become more tiring.
These cellular changes also limit the heart muscle’s pumping ability, reducing the flow of oxygen-rich blood that provides energy to the cells.
Though no one stays as energetic as they were in childhood, you can delay the decline in energy and stay active as you age. Here are some tips that can help bolster your energy level — at any age:
Improve your heart health.
Aerobic exercise raises your heart rate. Over time, that strengthens your heart muscle so it can pump more blood, delivering more oxygen and nutrients to muscles for energy, which can counteract the natural decline of the heart’s capabilities.
Take control: Brisk walking is a good start. Work up to bicycling, swimming or another aerobic activity. Aim for the recommended 150 minutes of moderate intensity cardiovascular activity each week.
Slow muscle loss and stimulate muscle growth.
Strong muscles react faster and have more endurance. Because aging muscles lose mass and strength, it’s important to maintain or even build muscle strength as you grow older with regular strength training exercises, such as weightlifting.
Starting around your 40s, your metabolism slows down as well.
Losing muscle mass is a natural part of aging.
The more muscle mass you have, the faster your metabolism.
Adding lean muscle mass at this point in your life could be even more beneficial than it might have been in your early 20s or 30s.
It is very possible that having good muscle will help you maintain an active lifestyle into your later years.
With so many people 50 and over having heart disease and diabetes, fighting a slowing metabolism is important to help prevent weight gain and resulting illnesses.
Even though your body is growing older, there are still plenty of things that you can do to take your physique to the next level.
You could go to the gym or nature crossfit like the fit middle aged man on the photo for an intense workout one day and be back the next day to target a different group of muscles.
But Unfortunately, when you become older, your recovery time is longer, so you have to listen to and feel that your body is ready to another round of training. That isn´t always easy to feel.
If you work out the next day, after a hard session, then you might find your performance affected.
Allow at least 48 hours between strength-training workouts for full recovery. Supercompensation works for all age groups, but the curve is more and stretched out, the older you become.
Overtraining can cause injuries and setbacks in your plan, which can lead to muscle loss.
Take control: If you’re just starting, try lifting a can of soup. As that becomes easier, move on to heavier weights or a weight machine. Just make sure to have a trainer or other professional show you the proper form for each exercise so you don’t risk injury.
Because aging muscles lose mass and strength, it’s important to maintain or even build muscle strength as you grow older with regular strength training exercises, such as weightlifting or floor training at home.
Maintain muscle elasticity.
As your muscles naturally become less flexible with age, stretching exercises are crucial to help you maintain the flexibility your body needs to stay active.
Take control: Be sure to warm up for a few minutes before stretching — try jogging in place and pumping your arms. Then, slowly move into your stretch as far as you can without pain. Hold it for 10 to 30 seconds. Repeat your stretch and try to stretch further
Rest up.
You can also get an energy boost from something as simple as sleep.
Adults need seven to eight hours of sleep each night for the body to release enough of the hormones that help build and repair muscles. And research suggests lack of sleep decreases the body’s production of glycogen, a carbohydrate that is stored for energy use during physical activity.
Take Control: If you’re having trouble sleeping, talk to your doctor. You might need to see a sleep specialist, who can help improve the duration and quality of your sleep.
Nutrition is crucial to building muscle, especially protein.
Essential fats are also needed for hormone production.
Get your protein from lean chicken, fish, eggs.
A healthy fat source could include avocado, olive oil, peanut butter, coconut or fish oils.
Try to include vegetables with every meal.
Carbs are essential for recovery and energy, but too much can cause weight gain.
Stick to slow-digesting carbs, such as brown rice, whole grains, sweet potatoes and certain fruits, and only in meals before and after your workouts.
MOVE AROUND MORE
Modern life equals sitting at a desk all day.
We don’t even get up to “hunt and gather” things we need.
Instead, we sit some more and place an order the internet.
PICK STUFF UP
Ideally, you pick up heavy stuff and on a regular basis.
But remember to bend the right way to protect your back.
Use your legs when bending down to lift something heavy.
Meditate
Feel the power in your body. Imagine (and feel) the energy flowing through your vains. You can feel your meridians.
GAINING MUSCLE OVER 50: HOW OFTEN SHOULD YOU TRAIN?
The American College of Sports Medicine recommends people over 50 strength-train all major muscle groups at least two and up to four times per week to gain muscle.
For optimal health and fitness, cardio training should be done weekly.
As women age, they are at a greater risk of osteoporosis than men.
Women benefit from focusing on high-impact cardio as long as the knee joints can handle the weight.
Putting more weight and impact on the legs builds bone density.
STRENGTH TRAINING FOR MEN AND WOMEN OVER 50
Strength training is especially beneficial to both men and women over age 50.
Do one to two exercises per muscle group in each strength-training session.
Change up the exercises from session to session.
Remember to do exercises that target a variety of muscles, from top to bottom.
Over-50 adults should typically focus on multi-joint exercises rather than exercises that isolate one muscle.
Multi-joint exercises improve stability, balance, and coordination.
They can also help your body avoid injuries when doing other types of exercises.
For example, squats, lunges and leg presses build the glutes, quads, and hamstrings all in one exercise.
SOME OF THE MOST EFFECTIVE MUSCLE-BUILDING COMPOUND EXERCISES:
Back: Rows, Pull-ups, Deadlifts
Legs: Squats, Lunges, Deadlifts
Chest: Dumbbell or Barbell Bench Presses (all angles)
Shoulders: Military/Overhead Presses
Arms: Chin-ups
Core: Ab-Wheel, Hanging Leg Raises
GAINING MUSCLE OVER 50: MODIFYING WHEN NEEDED
However, what becomes even more crucial as we’re in our 40s, 50s, & 60s, is making sure that we modify these compound exercises to make them safer on our knees, shoulders, and backs.
If going heavy on certain exercises causes you pain, go lighter.
Despite what some people might say, you can and will build muscle using lighter weights and higher reps.
In one study, high reps and light weights (3 sets of 30-40 reps) stimulated just as much muscle growth as heavy weights and lower reps (3 sets of 10-12 reps).
Doing 3 sets of 10 repetitions to failure promotes similar gains in muscle size as 7 sets of 3 repetitions with a much heavier weight.
So mix it up.
Heavy weights, medium weights, and light weights can all be used successfully to gain muscle.
Hvis du vil forkæle dig selv og samtidig have en på opleveren, så tag med på Yoga Retreat på Færøerne fra d. 19. maj til d. 24 maj. 2019.
I prisen på 8.495 kr. er inkluderet transport til og fra lufthavnen, yoga 2 x om dagen, fuld forplejning (bortset fra aftensmad den sidste dag), logi, guidede vandreture og transport rundt på øerne. Du skal selv betale flybilletten, der kan fås for ca. 1200-2000 kr, afhængigt af, hvor hurtigt du køber billetten.
Der er plads til 6 kursister på turen.
Yogainstruktøren er Karima Menouar Kirkegaard (Yogafryd.dk) og turarrangører er Hildur Annika Jacobsen og Brian Skånning Jacobsen.
Karima har været yogainstruktør i mange år i Danmark og lever af det. Hildur er min kone og er født og opvokset på Færøerne og har derfor indgående kendskab til øerne og deres kultur. Jeg selv er skolelærer, foredragsholder, psykolog og elsker friluftsliv, fysisk aktivitet og sund mad.
Vi koordinerer jeres ankomster og afhenter jer i lufthavnen på Vágar og kører til huset i Leynar på Streymoy, hvor I skal bo. Huset er i charmerende original stil tilført en del luksus.
Herunder går min kone, ældste søn og svigerdatter på stranden i Leynar. Huset, kursisterne skal bo i, er lige bag ved i første række og med fantastisk udsigt ud over havet.
Der bliver dyrket yoga flere gange om dagen hver dag og du får lækker vegetarisk mad. Du får også en del tid til dig selv.
Vores tre vandreture vil være ved Gásedal på Vágar, Saksun til Tjørnuvik på Streymoy, Gjógv på Eysturoy og byvandring i Tórshavn.
Herunder på videoen kan du se Saksun. Et af mine favoritsteder på Færøerne.
Herfra går vi over fjeldet til Tjørnuvik herunder. Bygden har nogle af de bedst bevarede originale huse.
Gjógv er også en af mine favoritsteder på Færøerne. Her har jeg endda været med til at genne får ned fra fjeldsiderne til klipning. Bygden hedder som den gør, fordi den har en smuk smal “Gjógv” fra havet og ind til bygden, som beboerne har udnyttet til deres både.
Herover står vi og samler kræfter i Gjógv til den smukke fjeldvandring herunder, hvor vi i år så en del lunder (søpapagøjer).
En af de helt unikke steder er Gásadalur (Gåsedalen) på Vágar, hvor også lufthavnen er. Gásadalur har været noget isoleret fra omverdenen indtil 2004, hvor der blev lavet en tunnel til bygden.
En af de mest spektakulære ting ved Gásadalur er det store vandfald, du kan se på billedet herover. Derudover er der en fantastisk udsigt over de vestlige øer på Færøerne heriblandt Mykines (se kortet).
På billedet herover til højre ses to af mine sønner og svigerdatter. Herunder til venstre lever Gåsedalen op til sit navn.
Sandet på strandene er mange steder sort. Det vidner om at Færøerne er gamle vulkanøer.
Vi slutter ugen af med en tur til hovedstaden Tórshavn. Tórshavn er en meget hyggelig by med ca. 20.000 indbyggere. Her bliver der tid til at gå rundt på egen hånd. Senere på eftermiddagen mødes vi igen til afslutningsmiddag på en af byens mange restauranter.
Håber du har fået mod på og lyst til at give dig selv en oplevelse for livet ved at tage med os til det Nordatlantiske paradis.
Skriv til brianjacobsen@rocketmail.com eller ring på 27206678 for at tilmelde dig eller høre nærmere.
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.
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.
50 years of scientific research has unearthed a whole bunch of evidence of all the different life changing meditation benefits. Below I give you 15 ways meditating regularly has been shown to significantly improve your brain function and mood. But before reading them, follow the link and listen to some wise words about what happens in your brain during and after meditation. See you soon.
If you’re stressed out often, you’ve probably had those moments in your life where you made bad decisions as a result. Whether it’s details you missed for an important project or a big mistake you made that negatively affected other people, you know what it’s like when you’re not at your best.
What’s being impaired in moments like this is a skill called executive function.[1] Simply put, executive function is the part of your brain that helps you get results for goals you are trying to achieve. It’s what helps you do things like manage your time, pay attention, plan, organize and remember details.
Studies have shown compelling evidence that it helps people who have impaired executive functioning skills from conditions such as Attention-deficit/hyperactivity disorder (ADHD).[2] A study run by Dr. Lidia Zylowska showed 78% of adult participants with ADHD experienced a reduction of overall ADHD symptoms when they regularly used meditation practices.[3]
2. You become an expert at handling stress.
Moments of stress triggers your amygdala, also known as your “lizard brain”. It’s the primal part of your brain which is associated with fear and emotion and its primary function is to help you survive.
High levels of stress can make you enter into lizard brain mode where it is dominated by the amygdala. It can be described when one “flips his lid” and is controlled by overwhelming emotion such as fear or anger. Think about it as times you’ve been in a heated argument or deathly afraid of something that might hurt you.
When you are in this mode, other important parts of your brain like the pre-frontal cortex, which is the part of your brain that is capable of higher level thinking such as decision-making, self-awareness, empathy and morality, are turned off
Because the amygdala isn’t as great at logical thinking for the less straightforward situations of daily life, meditation can help decrease your stress levels by first getting you out of your lizard brain and back to being in the present moment, which then empowers you to respond to stress in a much better way.
For example, you might be in lizard brain mode thinking all the time about how to survive by making more money, but through meditation, you connect with what’s most important despite all the stress. You realize before it’s too late that you’ve been ignoring the more important things like connecting with your kids and maintaining intimacy with your spouse.
MRI scans have shown that after an eight-week course of mindfulness practice, the amygdala appears to shrink. And as the amygdala shrinks, the pre-frontal cortex becomes thicker.[4]
Basically, science has shown that meditation can help you become better at handling your stress by activating the part of your brain that makes better decisions.
3. You naturally remember useful information.
Imagine a time where you told yourself a list of items you wanted to buy at the grocery store without physically writing it down. By the time you get to the store, you’ve forgotten what some of those items were.
This is when your working memory capacity has fallen short. You use your working memory when you need to place a sticky note in your mind so that you can use it in the near future. The problem is sometimes those sticky notes fall off by the time you need it.
If your working memory is the information that goes on these mental sticky notes, then your working memory capacity is how long you can have these sticky notes stay on before it falls off. The longer time you have to hold information, the more time you have for reasoning and comprehension to occur.
Meditation has been shown to improve your working memory capacity.
One study had about 200 teenagers assigned to either a mindfulness meditation practice, yoga, or were wait-listed as a control group.[5] Results showed that the teenagers participating in the meditation group had significantly better working memory capacity than those participating in the other groups.
4. You become an amazing smooth talker.
If you’ve ever had a time when you were talking with someone and you had trouble finding the right words to express what you were trying to say, you’ve had a moment where your verbal fluency wasn’t at it’s best.
Verbal fluency as defined by verbal skill expert, Min Liu, is the “ability to find the right words at the right time or in the right situation.”[6]
When sixty-three University of North Carolina, Charlotte students with no meditation experience volunteered for an experiment that studied the effects of meditation on their verbal fluency, results showed that there was a significant improvement in verbal fluency in those who engaged in mindfulness meditation versus those who did not.[7]And to add to these impressive results, the group who meditated only did it for 20 minutes a day over four day period.
5. You develop laser-like focus.
With all the information at our fingertips in this digital age, it’s easy to get distracted. We are exposed to an average of 10,000 marketing advertisements a day and it’s hard to discern what the important things we should focus on are. The artificial A.D.D. culture we’ve created has made us have significantly shorter attention spans due to information overload.
Taking as little as 20 minutes a day for five days to engage in meditate has improved one’s attention, which shows the power of simply making a subtle shift and spending a tiny fraction of your day simply being present.[8]
6. You superpower your brain.
All the signature folds you see on the outer surface on the brain that look like windy roads have been formed to help increase the speed of brain cell communication. The formation of these folds is known as gyrification. Since your brain doesn’t have any space inside your skull to get bigger, it undergoes gyrification to increase the capacity of your brain function.
Long-term meditators have been shown to have a larger amount of gyrifcation compared to those who don’t practice meditation.[9] More interestingly, a direct correlation was found between the amount of gyrification and the number of meditation years, which is proof of the capability of our brain to continue growing even as adults.
This means the more you meditate, the faster and more efficient your brain becomes at processing information, which can be especially useful in moments where you need to think fast.
7. You are better at problem solving.
When your brain is solving a challenging problem, it requires the skill to focus attention on what’s most important amongst a large amount of information.
A simple example of your brain at work engaging in such conflict resolution is when you’re at a loud party talking to a friend. If your brain didn’t detect and resolve all the conflicting stimulation around you by helping you ignore all the noise around you and focus on your friend, you’d probably have a sensory overload.
The same principal applies when you run into larger conflict resolution challenges. You need to be able to determine what’s most important and focus your attention on it.
Multiple studies have shown that participants in groups who partook in meditation practices had performed higher on evaluations that tested conflict resolution skills compared to groups that didn’t.[10]
This goes to show why those who meditate generally have a lower stress level. Their brains are more adept at conflict resolution.
8. Your creativity starts to flourish.
The Harvard Business Review has conducted experiments that have shown that 10-12 minutes of mindful meditation practices were enough to boost creativity.[11] The majority of participants who were part of the meditation arm of the study reported that it helped them “clear their minds, focus more on the task at hand, and come up with original solutions.”
Mindfulness meditation gets ideas flowing directly to your neocortex, which is where all of your creative thinking takes place. It’s no surprise why some of the most leading companies have introduced meditation in the workplace as a result:[12]
“The Walt Disney Company was an early adopter of meditation in the workplace, as they noticed a dramatic increase in creativity after employees meditated on creative solutions. General Mills is another company which reports improved innovation as a result of sitting in stillness and has meditation rooms available to their staff. Google has an in house mindfulness program called ‘Search inside Yourself’ and has built a labyrinth for mindful walking meditations.”
9. You kill your anxiety and experience more peace.
About 6.8 million Americans suffer from General Anxiety Disorder (GAD) and even if you’re not one of them, chances are you at least worry about something on most days.
When worrying becomes a normal part of your daily life, it can take its toll on you and you find yourself losing sleep, being tense and have a racing mind that won’t sit still.
Meditation has been long established as an antidote for anxiety. Researchers at Wake Forest Baptist recruited fifteen healthy volunteers with normal levels of everyday anxiety to test out this theory.[13] The participants had no previous meditation experience. After engaging in four 20-minute mindfulness meditation classes, it was reported that anxiety was noticeably reduced in every session that they meditated.
The brain imaging scans taken of these individual revealed that meditation was providing anxiety relief by activating the anterior cingulate cortex which is one part of the brain that helps with the control of worry. Scans also revealed decreases in the grey matter of the amygdala which is the part of the brain that plays an important role in anxiety and stress.
10. Your brain stays young forever.
Most of the neurons in your brain are contained within a portion known as grey matter. It’s within the grey matter where essential things such as memory, emotions, speech, decision making, and self-control take place.
After you reach 30-years-old, your brain begins to slowly shrink.[14] But evidence shows that those who keep their brain in shape by engaging in regular meditation practices can prevent the shrinking altogether.
One study from UCLA showed that in long-term meditators, age-related grey matter loss was less pronounced compared to those who didn’t meditate.[15] Brain scans of the participants who had been meditating for an average of 20 years even showed more grey matter volume throughout their brain than expected.
11. You become great at adapting to changes.
Cognitive flexibility is the vital function that’s been described as the ability to adapt behaviors in response to changes occurred in the environment.
Imagine if you started to live in a new country, your level of cognitive flexibility will determine how fast you can adjust to all the changes to your environment such as having the steering wheel on the opposite side of the car, learning the local language and figuring out the nuances of the new culture.
Meditators performed significantly better than non-meditators as examined in a study which brought participants through exercises that tested cognitive flexibility.[16] The study indicated that mindfulness is closely linked to improvements to cognitive flexibility.
So if you’re ever having trouble adjusting to a new situation, maybe a little meditation will solve your problem.
12. You begin to win your battle with the blues.
A research review published in the Journal of the American Medical Association (JAMA) of Internal Medicine in January 2014 showed meditation was about as effective as an antidepressant.[17]
Another study on mindfulness meditation published by psychologists from the University of Exeter found it to be better than drugs or counseling for depression.[18]They found that after four months of meditating, about 75% of patients felt well enough to stop taking antidepressants.
Even if you aren’t suffering from clinical depression, meditation will uplift your mood if you’re feeling down.
13. You grow stronger and experience less pain.
Mindfulness meditation has been shown in clinical trials to reduce chronic pain by 57 percent and that seasoned meditators can reduce it by over 90 percent.[19] Brain scan studies show that meditation can physically alter the structure of the brain so that it no longer feels pain at the same level of intensity.
Hospital pain clinics now prescribe mindfulness meditation to help patients suffering from all kinds of diseases such as cancer, arthritis and heart disease.
Just like many other studies researching meditation benefits, you can see the results of meditation within a short time frame even if you’ve never done it before.
Wake Forest University conducted a study that took 15 healthy participants and performed brain scans while inducing pain. A certified instructor took them through mindfulness meditation over the next four days and by the fifth day, there was about a 40 percent reduction in pain intensity ratings while they were meditating compared to when they weren’t.[20]
14. Your ability of self-control goes up another level.
If you’ve ever found yourself giving into the temptations of eating that tub of ice cream when you’re on diet or lighting up that cigarette when you’re trying to quit, meditation might be the exact thing you need to give you that extra push of self-control.
In fact, meditation can even help people recover from various types of addictions. Meditation activates the anterior cingulate and prefrontal cortex which are the parts of your brain related to self-control.
One study showed that smokers who were assigned to do 5 hours of meditation spread over two weeks showed a 60% reduction in smoking compared to the smokers who didn’t meditate.[21]
15. You gain an overall sense of happiness up another level.
If you’ve ever experienced the pleasurable experience of the “runners high,” then you know what it feels like to have a release of endorphins in your brain. While endorphins are neurotransmitters that your body uses as a natural painkiller, it’s also responsible for the overall sense of happiness you sometimes feel.
When a study compared 11 elite runners and 12 highly trained meditators, results showed that both groups had noticeably elevated levels of endorphins after running and meditation. More interestingly, the pleasurable effects of endorphin release were measured in these groups and the meditation group scored higher.[22]
The easiest way to start meditating
On top of all these amazing meditation benefits, meditation is easy to do and you can actually do it right now.
Here’s a very straightforward and simple step-by step instructions that you can immediately implement to start experiencing the benefits of meditation:
Set aside 5-10 minutes
Find a safe space with little distractions.
Sit comfortably in a chair or on the floor with your back straight.
Take a few deep breaths in through your nose and out through your mouth
Close your eyes or focus your gaze on the object you’ve chosen.
Breathe normally and gently bring your focus to the breath.
If your mind wanders, gently steer it back to focus on the breath.
When finished, just take a moment to let the effects of your meditation feeling sink in before going about your day.
If you want some more live guidance or would love to learn more about meditation, Headspace is an amazing app that I use regularly. They do an amazing job of explaining what meditation is and walk you through how to do it even if you’re totally new to the concept.
The road to your best self
The ultimate solution to being happier in life isn’t to try and make things easier, but to make yourself stronger. Meditation will develop the mental strength you need and lift your mood.
Imagine yourself starting your day feeling ready and prepared to take on what comes. Stress keeps knocking on your door but you let it right in and send it right back on its way out.
You’re able to stay focused on what matters to you most and you feel intimately connected with yourself again. You feel like you’re in your prime. You’re no longer a mindless zombie who’s going through life in a daze. You’re finally living instead of just existing.
So take a moment, practice being present and soak it all in. You’ve now just figured out how to keep your life beautiful.
You are responsible for your health, so do good things for yourself.
I hope I can inspire you with this ordinary day in my life. This is what I do every morning except point 6 – 8. You have to have variaty in your training to train different kind of things in your body and also break patterns that will easily accur in each and every ones lives.
A liter of water with fresh squeezhed lemon and ginger.
5 min. Morning meditation
5 min. stretch series
A handfull of almonds, a handfull of hazelnuts, a handfull of walnuts, 2 fresh dates, a banana, a half avocado, two cups of fresh filtered coffee.
20 min. of mental and outfit preparation
5 min. sandbag warm up
1 km warm up run.
4 x WiseMovement Circle Crossfit series after 1 km run in between.
20 min. of stretch in every used muscle.
Breakfast: Broccoli, Kale, garlic, onions, fish cake and blackcurrant, tomatoes, cherries, raspberries, strawberries, blueberries, rosemary, spearmint, and basil from my garden and a liter of water.
Sorry about the headless guy ;o). But it is not headless meditation. Focus on deep breathing and the same time feeling Mother Earth below you.
Stretching is very good for your body in the morning.
The last stretching exercise “pick apples” is in the right place ;o)
The next video is warm up with the sandbag. You must have a sandbag. It is just perfect training.
Now I am ready for the 1 km warm up before I begin the very hard training of WiseMovement Circle Crossfit series as you can see below.
After each of these stations I run 1 km with different kinds of run. Backwards, sidewards with armswing and crossing legs, high speed, low speed and up and down stairs. Then I am ready to do the circle crossfit again. This I will do four times this day.
After this it is time for the muscle stretching and 1 km slow run home for the breakfast. Well earned…..don´t you think ;o).
I wish you the best training. See you soon. More healthy :o).
The Top 5 Buddhist Teachings That Would Change Your Life
1) Awaken to Life!
Mindfulness- being completely present to the life you’re living and what you’re doing- is something that can’t be understated. Expanding your awareness changes every aspect of your life, in every way. It really is as simple as that. The more you do, the more you’ll discover your own unique peace and joy- and the more you’ll be able to let go of personal struggles.
2) Change Yourself, Change the World
Everything we do, even the smallest act, is noticed by those around us. Friends, family, coworkers, all imitate each other subconsciously and repeat these acts. In this way, we’re all interconnected. Because of this, by helping yourself you can create waves of influence in the world, expanding to each person you meet. You don’t need money or power…you just need to find yourself.
3) Find Compassion
In Buddhism, it’s taught that compassion is a trait of a deeply developed human being. It’s easy to look at others and have contempt for their actions, or be upset with their life choices. After all, not everyone is perfect, and certainly not everyone is going to do thing how we’d like them to be done. But compassion means seeing beyond that and understanding people are on their own path- whether we like it or not. Moreover, most people are motivated by urges of past pain that they are not even aware of, and are trying to alleviate it. This kind of attitude creates peace within, and heal wounds that you may be hiding from yourself. Not only that, but it’s a powerful way to connect with others.
4) You Get what You Give
Giving isn’t just about the gifts we buy others at certain times of the year; it’s also about how we impact others lives. Compassion, presence, and love are all gifts that cost nothing, and will be rewarded by everyone around us. Life is a balance between giving and receiving.
5) Remove the 3 Obstacles to Happiness
In Buddhism, it’s taught that there are 3 main obstacles to finding happiness:
Greed
Hatred
Delusion
Every human being suffers from these 3 vices, and as a result humanity as a whole struggles to move forward. The more you work to let go of them, the more you’ll be able to find peace and influence the world for the better.
