Physical Health- Sleep


Sleep Facts

·     - Sleep is vital to our mood, memory, learning functions, health, weight, and energy levels.
·      -Studies link diabetes, high blood pressure, and depression to insufficient and poor quality sleep.
·      -Twenty percent of car crashes involve drowsy drivers.
·      -Too much sleep can be as bad as too little sleep.
·      -While there is no magic number, most adults need 7 to 9 hours of sleep a night to maintain optimal health.
·      -Lack of sleep is proven to drive hormones that cause greater appetite and less satisfaction from food.
·      -Adequate sleep aids the immune system in fighting disease.
·      -Sleep is as important to a healthy lifestyle as exercise and nutrition.
·      -Signs that you are not getting enough sleep include falling asleep within 10 minutes of going to bed; and hitting the snooze button more than twice.

Tips for Getting More/Better Sleep

·      -Decide when you will go to sleep and when you will wake up.
·     - Make a mental list of what absolutely must be done each night before bedtime and how long it will take. Set an alarm to remind yourself to start on this routine at the same time each night.
·      -Wind down with 30 minutes of reading before hitting the sack.
·      -Sleeping on your left side puts your stomach a little lower than your esophagus to help prevent acid reflux.
·      -Exercise in the morning or afternoon to increase the restfulness of your sleep.
·     - Remove noise and light from the equation.

What are your better sleep tips?

 Webmd, Mayo Clinic, Sleep Foundation, Men’s Fitness.


-Strength of GIF

Physical Health- Introduction


Physical health can be categorized in many ways. It all depends on how you like to go at it. I categorize physical health into four categories.

1) Sleep
2) Stress Management
3) Nutrition
4) Exercise

I have noticed something in particular about how our society, particularly the media, portrays physical health. That guy or gal on the TV screen is… impressive. He has a six-pack abs without exercise. She thrives off of nicotine, caffeine, and alcohol (sometimes in that order, sometimes not). Neither have had more that a few hours of sleep in days, but somehow, just somehow, they are still winning.

Impressive? Yes. Real? No. The sad part is that most people think a single pronged approach is the solution. In reality, we need to stab at it with the four-pronged approach: sleep, stress management, nutrition, and exercise.

That is why I am writing a four part series on physical health. Over the next four weeks I will shed some light on the important aspects of health that each person is responsible for achieving and maintaining in his or her life. Don’t take my exact word for it. I’ll tap into WebMD, Mayo Clinic, and other credible sources to bring you the best information.

I look forward to it!

-Strength of GIF

Principles of Self Improvement


“As human beings, our greatness lies not so much in being able to remake the world - that is the myth of the atomic age - as in being able to remake ourselves.” Mahatma Gandhi

“Change yourself and fortune will change with you.” Portuguese Proverb

To make you a better you, you will need to follow some time-tested principles of growth and improvement.

1. Renewal

Abraham Lincoln said, “If I had eight hours to cut down a tree, I would spend seven sharpening my ax.” His words are not so much a lesson on preparation but on renewal. An ax that has become dull needs sharpening. Each part of  our nature is just like the ax. As we use it to accomplish our purposes, it becomes dull. In response, we must halt from accomplishing those purposes in order to renew our ABILITY to accomplish those purposes.

Remember, when left unattended:

The body becomes weary.
The mind becomes obsolete.
The heart becomes lonely.
The spirit becomes calloused.

Renew these things, in order to continue getting the kinds of results you want. Remember that second law of thermodynamics. If you leave your ambitions alone, without constant attention, they will tend to become disordered.

1.1 Consistency

Just like any muscle building, you need consistency. Remember how we talked about how going to the gym once or twice a month is not going to build strong muscles? Entering into that family gym, that emotional gym, or that spiritual gym only a few times a month is not going to cut it either. We are going to need consistency to build any type of substance.
Use any tool that you have at your disposal. A ribbon on your finger, an alarm, a buddy,.. use anything available to you to develop CONSISTENT action.

2. Progression

Progression in the area of exercise is something that people seem to struggle with. It is laughable to think about my own self in this. Getting frustrated with my lack of self-discipline, I would go out and run 5 five miles one day, only to rest for the remainder of the week. Swear off carbs for a week, only to welcome them back the next. I hope you find that funny, but I furthermore hope you can relate. I think you can.

Progression is a gift. It allows us to bite off an amount that we can adequately chew and swallow before proceed to take the next bite. It is just like the old saying, “What is the best way to eat an elephant? One bite at a time.”  This makes our mission more accomplishable. We have only to craft our strategy around that principle. The other fortunate thing about progression is that it can be fun.

3. Fun

I like to think in terms of this saying, “If you are not having fun, you are not doing it right.” Who is to say that those little bites of progression that we are taking cannot be fun and tasty? Dale Carnegie chose to say it this way, “People rarely succeed unless they have fun in what they are doing.”

This can be quite frustrating to the strict disciplinarian, but quite liberating for the normal person. I enjoy a good game of racquetball with friends a few times a week. We end up sweaty and gasping for air after about an hour. Its fun!

If you are getting burnt out, perhaps you should learn to give it your 80%. Use that other 20% to laugh at yourself. It works. Are we having fun yet?

4. Individuality

Individual differences are important. We will not all arrive at each of our destinations via the same means. Every person is different. One person learns by reading, another by practicing, and another by watching. One person stays in shape with jogging, while the other rides a bike.  Because of we are different; we must not always conform to the socially prevalent methods of renewing ourselves.

You do not have to use crossfit to get into shape. You don’t have to attend graduate school to get smart. YOU choose how you develop your nature, based on what works for YOU. Don’t buy the social standard. Take the time. Follow correct principles, and make your own standard.

Hoorah?

5. Failure

The Tony Robbins quote does justice this principle. “Good judgment comes from experience. Experience comes from bad judgment.” There are other methods of gaining experience then strictly through failure, but sometimes failure is the fastest.

If you have ever spent hours of deliberation thinking over what a person’s response may be to your proposal, then you know that only a few minutes of proposing the idea is much faster. How many things do we go without because we don’t ask? How much feedback do we lose because we are afraid to fail? NOTE the word: Feedback. Use this word in place of failure …for the rest of your life.

How will you know your best learning style? You may have to fail a few times. Those hundreds of books on your shelf that you have not read are basically one hundred feedbacks. Don’t feel guilty about it, because it has provided you with valuable information. Use it, or it may truly be a failure. And if you don’t read books well, try an audio book, a documentary, or videos on youtube.

6. Cost/Reward ration

Keep your eye out for activities that cost you little but reward you a lot. This works especially well in relationships. For example, a kind word costs you very little but can go a long way in strengthening a relationship. Don’t forget the words of Mother Teresa, “Kind words can be short and easy to speak, but their echoes are truly endless.”

Exercise may cost you 30-40 minutes a day but has a host of rewards that make it worthwhile. A few minutes a day looking at your goals costs you very little, but realigns you with your mission. Learning to cook healthy meals can be fun and is beneficial for the whole family.

There are exceptions though. Not all cost/reward ratios are going to be low. Sometimes we will have to climb mountains to get what we want. It is wise to make habit of low cost high reward activities in daily life. However, when the time comes, take the path of most resistance.

Carve your own path. Be consistent and progressive. Have fun. Enjoy feedback, not failure. Finally, no matter how many times you are knocked off your feet, ALWAYS get back up.

-Strength of GIF

Bear Grylls, Self Doubt, and How to Keep Going


"Smile when its raining and when you're going through hell, keep going." -BG

Want to make a million dollars, be beautiful, and save the world? Want to discover the drive of your ambitions, and use it to achieve almost anything you can imagine? Start by asking yourself two questions:

What was the deep injustice of your youth?

What achievement or behavior in your life would fulfill, justify, or abolish that injustice for good?

Oh yeah, I went there.

It is no secret. I am a Bear Grylls fan. If you don’t know him, he is best known for his six seasons of Man vs. Wild, a TV show where he shows you how to get out alive in the most hellish conditions you can imagine. He was born and raised in the United Kingdom, where he is coincidentally least well known. The show there is called Born Survivor.

His real name first name is Edward. Bear is a nickname that his sister gave him when he was just a baby. It stuck.

He is a businessman and a TV star. He is the husband Shara Grylls and the father of three boys (Jesse, Marmaduke, and Huckleberry).

Now, maybe I am a sucker for survival experts, or just British accents. Regardless, this guy is objectively the whole package. He is a former British special forces operative, chief scout (of Britain’s Boy Scout equivalent), has climbed mount Everest, and has now made millions from teaching survival on television and writing best selling books.

He is humble, honest, and kind. He has earned millions of dollars for charities that he supports. He has loved and married one woman, and loves his kids beyond measure.  He is a man’s man, worthy of the admiration that others and I liberally throw his way.

Through studying his life, I have a found a few things … mind boggling, for lack of better words. From what I can calculate from a non-psychiatric standpoint, his great achievements have been made on the basis overcoming a nagging sense of SELF DOUBT. It has troubled him in the past and troubles him now, but it has been the source of motivation for all of the before mentioned achievements.

Bear was born, as one noble soul may say, with a silver spoon in his mouth. He was the product of a wealthy family. He never explicitly mentions this in his autobiography, but it is true. His lineage is peppered with adventurers, military generals, political figures, and legends of prestige. In other words, the stakes were high for Bear.

The happiest moments of his childhood were that of climbing and exploring with his father. His father trained him at a very young age to a high proficiency in climbing. He is now a renowned climber. A lot of this climbing comes out in his television series, not to mention that it is demonstrated in scaling the world’s tallest mountain.

His parents would eventually send him off to boarding school. This experience characterized perhaps the difficult turning point in his life. Bear struggled at boarding school. No more adventures with dad. No more family time. He was stuck in an academia, a place which he had no talent.
He was thrust into an unfair world. This world required that he live up a high standard of unyielding expectations. Settled under an umbrella of ancestral lore, Bear would have to make a move. He must claim his place in the long line of achievers, or die trying.

He would have to earn the love of his parents. Since he had no propensity for academics, he would have to find another way. In boarding school, he worked diligently to achieve a second-degree black belt in karate. This achievement would be the first of make ground in this effort.

Fast forward. At the university, Bear kind of sucked. Again, academics was not his strong point. He needed some other way to prove to his parents that he was worthy of their love. He never put it this way. He never said this, but its true. He aimed to achieve the prestige of SAS (Special Air Services, aka British special forces). The details are grueling, as recounted in his book. He failed. However, SAS invited him back for a second attempt. He passed.

During his service with SAS, Bear broke his back in parachuting accident. He should have died, at least never walked again. Rather, he would fully recover. Shattered by his mistakes at the parachuting accident, Bear would set out again to earn his parents love.

Everest. He climbed Everest.

After Everest, Bear entered into that typical “washed up-ness” that we all enter into at one point or another. He got fat and lazy, having passed his greatest hour. Not embracing his decline, he started training again and giving effectual talks and motivational speeches centered on Everest.

Subsequently, a television director came after Bear to pilot a TV show called Man vs. Wild. The rest is his rise to fame.

The thing that impressed me most about Bear was his willingness to express his own self doubt. He has no qualms with it. Anywhere from public speaking to his popularity with fans, he has doubts to his own self worth. However, he never expresses the source of that doubt.

I tend to think that his parents loved him dearly, while putting tremendous expectations on him. In other word, the condition of their love was that he did not disappoint the successful heritage of his family. He loved his parents back, and he was ready to meet the condition of their love, at any cost. 

This is where we learn our most important lesson from Bear. Bear nearly lost his life well over fifty times in the various expeditions, military campaigns, and TV shows that he did.

I knew a man whose father left him. He is the most involved father to be seen.
I know a woman had nothing growing up. She wants the world.

The reoccurring theme is that, whatever we did not have when we were younger, we want today, ferociously.  

It is about conditions. IF we only had that one thing as a child, then we would have been fully loved. Therefore, we must provide that one thing to our children. Whatever was the condition of our parents love is the premise of ours.

It is less a question of what we have and do not have. It is more of a question of what condition is enough to keep up from loving another person. If you were deprived of quality time growing up, lack of quality time may be enough for you to take your affections off of another.

We digress…Let me ask you this. If your parents raised you to believe that success was a condition of their love for you, would you attempt succeed? Bear did. It consumed him. He has nearly died many times towards this end.

Another question…If your parents taught you that you only need to be happy to earn their approval, would you attempt to be happy? Of course you would. And what about those times when you are not happy and you can’t help it? You would feel like shit…plus one piece.

My point is that the conditions of love that we are nurtured to and taught about will often determine the jugular choices that we make in life, like what career to pursue.

My further point is that, that deep burning fire within us that drives us to greater achievement may not be as virtuous in nature as we once hoped. It may be the result of a deep injustice that we perceive occurred in our upbringing. Every subsequent achievement may be us gaining ground on fulfilling, justifying, or obliterating that event.

Think on these two questions deeply and generically:

What was the deep injustice of your youth?

What achievement or behavior in your life would fulfill, justify, or abolish that injustice for good?

Get to work. 

-Strength of GIF