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April 4, 2020

Back to Basics: Eat – Sleep – Move

When you think of something as basic, it is the essential foundation or starting point. The fundamentals. The basics are the essential facts or principles.

Society obeys certain basic rules. We learn the basics of a subject or skill.

As humans, we’ve developed basic principles for virtually everything. But, as we introduce more and more complexity into our lives, we tend to trivialize the basics.

We tend to make something seem less important, less significant, or more complex than it really is.

Nature never deviates from her basic laws. One of nature’s laws has always been survival of the fittest.

Survival of the fittest doesn’t always mean a violent struggle for survival. Nor does it necessarily mean the strongest or most aggressive. Survival of the fittest can be camouflage, cleverness, or a high level of cooperation. Survival of the fittest can also mean discipline and self-care.

In light of the COVID-19 pandemic we are facing today in the world, survival of the fittest is the high-level of love and cooperation induced around the globe. And, given that we are facing an immune compromising virus, survival of the fittest can go back to the basics of your self-care.

What you do daily – your basics, your fundamentals – this is your foundation. The basics of eating, sleeping, and exercise are your pillars of strength.

Yes, we all live in our specific environments, but, nothing affects you and your immune system more than what you eat and drink, the duration and quality of your sleep, and the amount of physical exercise you’re getting daily.

You are what you eat (and drink)

Whole foods, simple foods, food and ingredients that you can pronounce – these are great. Leafy greens, lots of color, complex carbohydrates, lean protein, healthy fats. Simplify your categories and listen to your body.

Drink lots of water. Water not only flushes toxins out of your body, virtually every function of your body is aided by water – digestion, movement, brain function.

Ever wake up in the morning and, right away, drink a tall glass of water? All of a sudden, instantly, you feel more awake and a have sudden burst of energy.

Getting your Zzz’z

Put very simply, your body needs enough time to repair, recuperate, and regenerate so you can perform your best.

Coupled with what you eat and drink, your body’s repair, recuperation, and regeneration will follow suit and be optimized with adequate amounts of rest.

I’ve never been the best with sleep because I’ve always thought that the later I stay up, the more I can get done. Then it’s the next morning, after a few extra hours of sabotage, that I realize that those extra hours are just not worth it.

Old habits can be hard to break but imagine the difference it can make? Avoiding nighttime calories, getting enough rest, waking up feeling happy, and perhaps even losing weight in the process.

Things that might help out: turn the TV off, put the devices away, or even assign somebody in the house to make sure you go to bed! (that last one might be a little bit painful and create some arguments, but it works, trust me.)

Get on the move!

Your brain will thank you and your body will thank you. You will be stronger, more agile, and move with fluidity. Movement is the defence against aches and pains. Movement stimulates the ‘grease’ in your joints.

When it comes to your body, use it or lose it is an appropriate statement. An unused muscle will atrophy over time but consistent use and movement will keep it strong and functioning.

But, whatever you do – light, heavy, long, short – always make sure to get some stretching in to prevent injuries and keep flexible.

Keep it Simple.

Keeping mindful of the basics and creating positive habits will do wonders for you over a long period of time.

Paying attention to your health is inevitable. If you don’t do it now, you will do it later. I believe that if you do it now, later will be a whole lot easier.

Keep it simple. Keep it basic. Live your best life![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Contributed by:

Robbie Bagry

@RobbieBagry

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March 9, 2020

Your Goals Should Scare

Achieve your goals every time without fail!

 

Setting and achieving your goals is a lifetime commitment. You never want to stop growing and achieving, because, if you’re not growing, you’re just standing still and deteriorating.

 

There’s no joy in standing still and there’s definitely no joy in deteriorating. The joy you seek is in your daily personal growth and development. Seek out new experiences and have fun in the process.

 

What would be fun and daunting at the same time?

Make a commitment to achieve something that’s exciting to you. It could be anything. What would like to do, be, or have? What are things that would make you happy?

 

When you make a commitment to achieve something that you might think is out of your norm, it’s going to make you feel uncomfortable. You get this uncomfortable feeling because you’re stepping out of your comfort zone. You’re entering unfamiliar territory.

 

Although a goal you set might scare you, you still have to believe it. It has to be realistic for you. Does your goal excite you or does your goal seem too much of a fantasy? You have to be able to believe in yourself and what you can do.

 

Creating an image in your mind

When you set a goal that you believe you can achieve, picture yourself already having achieved that goal. What does it look like? What are you doing? How does it feel?

 

Visualization is a major key to achieving something you desire. The picture in your brain puts you in the right mind frame to be able to see a path to the final outcome.

 

What do you do next?

Once you have set your goal, you fully believe in yourself, and you can see the result in your mind, take the next step in front of you. What’s the next logical thing you could do that moves you closer to your desired outcome? Who could you enlist for help in achieving the goal you’re after?

 

We often think to ourselves, how can I achieve this goal? I can’t possibly do all these things that are required for me to get from here to there… And, oftentimes, the answer lies in who can I ask to help me achieve what I’m after?

 

The question of how can be answered by the right who

If you want to lose weight or get stronger, enlist the help of a trainer or nutritionist. If you want to build an online side business for yourself for some extra income, enlist the help of a web developer. If you want to reduce stress in your life, enlist the help of a yoga teacher. If you want to learn to swim, enlist the help of a swimming instructor.

 

Whatever you desire and whatever outcome excites you the most, there are people out there who can guide you in a way that can accelerate your learning curve and reduce the time and effort required to get to your goal. You don’t have to be an expert in everything all on your own. Leverage the knowledge of others for better and faster results.

 

Write it down

You don’t have to put things to your walls or write things on your mirror. It’s not a bad idea but the point is to commit your thoughts and ideas to paper. Make it real. Putting up reminders for motivation on your fridge, in your room, or in your office can help you too. The more you expose yourself to your goal and remind yourself of your desires, the better you stay on track.

 

After you commit your goals to paper, continue writing on occasion. It doesn’t have to be everyday but consistently document your progress. The writing of your progress helps you clarify things in your mind and helps with further next steps.

 

This is only the beginning

The process of goal setting and achieving has to start somewhere. It starts small. We can only set goals that are believable to us. It’s the constant goal setting and working towards the desired outcome that develops your achievement muscle. By developing new and greater capabilities, you will gain the confidence to then set even bigger goals for yourself. It’s a perpetual cycle and you have everything to gain from it.

 

Stay excited and a little nervous. You’ll stay motivated and be able to achieve anything you desire. It’s in you to be great.

 

Contributed by:

Robbie Bagry

@RobbieBagry

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If your heart was to tell you a story, what would it say?

Over the next 24 hours, your heart will beat 90,000 times and pump about 7500 litres of blood throughout the 100,000 kilometers of blood vessels in your body.

I hope your heart says: “hey Me, everything looks good from in here. All systems go!”

February is heart month.

Your body is a very intricate and interdependent system. Every part of your body, every organ, every system, depends on the the correct function of another.

Take your heart for example. Your heart can continue to beat even when disconnected from the body… but not for long…

We promote a holistic approach to healthcare because of this interdependence.

Share with us your best practices on maintaining a healthy heart. We’ll share some of your best responses later this week.

Looking forward to hearing from you!

Go Beyond!

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The human brain.

One of the most powerful yet mysterious things we know (or don’t know) of.

Weighing around 3 pounds and made up of about 60% fat, your brain contains roughly 100,000 miles of blood vessels along with 100 BILLION neurons!

Consciously and subconsciously, your brain takes care of you: Breathing, thinking, sleep, voluntary movement, coordination, balance, problem solving, judgement, motor function, sensation, handwriting, body position, memory, hearing and our visual system… these are only some of the many functions involving your brain.

Self care is a key to success. How do you take care of something so precious?

Below are 10 ways to turbocharge your brain. 

1. Always eat healthy
   You are what you eat… it couldn’t be more true. Certain foods will improve our memory, focus, and energy. Other foods will make us tired, lethargic, and blah! It is very important to be aware of what goes into your body.

2. Eliminate your negative thoughts
   Thoughts become things. What you tell yourself will manifest in the real world. Don’t tell yourself what you don’t want or can’t have. It weighs your brain down. Think in terms of what you want to do, be, or have. Always be positive. The actions you take and the results those actions produce will also be positive.
3. Get plenty of physical exercise
   People who engage in regular physical activity are known to do better on cognitive tests, mental sharpness, and memory recall. Our brains have evolved through movement. Remember that anything good for your heart is also good for your head.
4. Take natural brain enhancing supplements
   Through science, we know there are multiple natural ingredients that have very positive effects on your brain. You can take supplements such as Omega-3, Lions Mane, or the very popular Cannabis Sativa Seed Oil which naturally contains brain enhancing effects.
5. Keep a positive peer group
   Who are you spending your precious time with? Are you around people who encourage, educate, and challenge, bringing you to another level, or are you around people who are negative, rude, pessimistic and suck the energy right out of you?
6. Keep your environment clean
   Your outside is a reflection of your inside. Think about when you clean your room, your desk, or your closet. You instantly feel better when you tidy up. You get clarity and peace of mind. You allow the energy to flow by removing the messy blocks.
7. Be certain to get enough sleep
   When you don’t sleep, you can’t think, you don’t have clarity, and you can’t focus. Your memory gets shot. You can’t remember anything. You make a lot of mistakes and you get injured. You’re not up to the task of doing an adequate job. Go to bed on time and wake up on time.
8. Brain protection
   Brain injuries can lead to bouts of violence, depression and even suicide. Your brain is resilient but it’s also very fragile. When playing sports, extreme sports, biking, working, or whatever, protect your head and wear a helmet.
9. Always be learning something new
   Just like what they say about your muscles… use it or lose it! Learning is a workout for your brain. Life long learning is a major factor in maintaining a healthy brain. Learn a new language, start an online business, read books, have deep discussions, learn to paint, learn to sing… the options are endless. Make it fun!
10. Learn to manage your stress
    Emotional stress, relationship stress, environmental stress, toxic stress, social media stress… whatever your stress… its bad! Being stressed raises your body’s cortisol levels which puts you in fight or flight mode. Learn to cope with stress through meditation, controlled breathing, or just sitting in silence. Controlling your stress is a key to top performance.

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Do you know that you are the average of the five people you associate with most?

You start to think and act like the people you spend the most time with. So, do you think it’s important you select the right people to be in your life?

Are the people in your life aligned with your goals? Will they help you break through the barriers you encounter? Will they set you back on the right path if you fall off?

Think back to your past successes. What part of your success was influenced by those closest to you?

Think back to a difficult time in your life. What part of this difficulty, was perhaps, brought on by someone close to you?

There was a study published in the New England Journal of Medicine that looked at obesity among close circles of friends. The study took place over a 32 year period!

The conclusion was that there was an extremely high likelihood that the individual members of the various friend circles would develop weight issues if one of those friends was, or became, obese.

There have been other published studies that look at circles of friends from a financial, emotional, and psychological point of view. These studies also conclude that the individuals who spend the most time together have a significant impact on the lives of one another… whether that be positive or negative.

Who do you choose to be friends with? You’re going to be the average of these people. It can be a not so pleasant experience but you must be very selective with whom you let in to your life.

You are the captain of your ship. You choose in what direction you wish to go.