A bottle of soda-pop is a pressurized vessel. In the bottle there is liquid. There is also ‘carbonation’ (the gas) and pressure. When the bottle is sealed, bubbles are not seen. The moment the cap is twisted and the seal is broken, there is a ‘swish’ and the pressure is released from the bottle. Now, all of a sudden there is a formation of bubbles in the bottle, and as time goes, they grow and float to the top of the liquid. Certainly the pressure in the bottle is quite high and the nature of the gas (carbonation) is a different than the 21% oxygen in the ambient air. However the concept is the same. In the hyperbaric chamber, as the pressure goes up, more oxygen from the air is ‘pushed’ into the fluids of the body.
The healing process occurs when a severely compromised tissue in the body begins to receive oxygen, and blood circulation to the tissue resumes. Note: The damaged tissue may not have been receiving enough blood for it to heal, due to a lack of blood circulation caused by the initial trauma.
Hyperbaric Therapy, also known as Hyperbaric Oxygen Therapy, HBO or HBOT, is a specialized therapy that uses an increase in atmospheric pressure to allow the body to incorporate more oxygen into blood cells, blood plasma, cerebral-spinal fluid, and other body fluids.
At sea level the atmospheric pressure is 1ATA (14.7 psi or pounds per square inch), which allows the lungs to absorb a normal amount of oxygen from the air. At higher altitudes, the pressure drops and the lungs are not able to absorb as much oxygen from the air. This is why oxygen masks drop in an airplane at high altitudes – to increase the oxygen content due to the lack of pressure. The exact opposite happens at lower altitudes (below sea level). There, the pressure is greater (above 1ATA) and now the lungs can more easily absorb the oxygen, and at a greater volume. What this means for you is you can treat almost any condition from cancer to post-traumatic-stress disorder to diabetes with nature’s cure. Oxygen.
Compared to cardiovascular training, weight training or strength training for women gets little attention. With new understandings in the importance of strength training for women it’s beginning to garner much needed acknowledgement. More and more women are beginning to understand overall health (and not just a low calorie or low fat diets that don’t work in the long term) from different types of training. Keeping body fat to a minimum and improving fitness health is what strength/weight training is geared for among a few other things, one of which is building muscle mass.
Here are just a few reasons why strength training is vitally important for women:
Prevents osteoporosis
Even a person suffering from osteoporosis can benefit from strength training by increasing bone density. Weight training has been proven to stop the development of osteoporosis.
Better quality of life
Regular strength training allows women to move about their day more easily and effortlessly. Not to mention the calming effect it has on one’s mental health.
Body Strength
The tendons and muscles become incredibly strong giving the body the extra support it needs on a daily basis.
Aids in the anti-aging process
Don’t like sagging skin? (who does) Strength training prevents just that while enhancing your muscle. The aging process is slowed with training.
All strength, no bulk
Often women are concerned that they will begin to bulk up and look like a body builder. Not so with strength training. The body becomes firm and toned, it leans out the muscles.
Energy levels through the roof
With this type of training you are giving your body, body, and brain the necessary nutrients: oxygen, increased blood flow, and heartbeat during your workouts. You will feel more alive and energize and able to reduce stress not only in your body, but in your life too.
If you wish to start strength training speak with a professional trainer or begin reading up on it. And it’s always important before beginning any training to consult a physician regarding important questions or concerns you might have.
Many people spend years pondering the question “What is my life purpose?” For some it can be a lifelong journey to discover.
This is now such a common topic of discussion among people from all over the world and one can find thousands of pages of information online and in books with suggestions of growth and encouragement to help us on our path.
During this journey myself, at times I felt so isolated and discouraged as though I wasn’t getting clear fast enough and that others seemed to have it all figured out.
Instead what I discovered was that I wasn’t alone and each path can be so unique.
The 3 biggest misconceptions I discovered while sourcing out my own Life Purpose:
1) My Life Purpose will hit me like a lightning strike.
I read so many books and articles, took quizzes, challenges, and mediated for months in hopes that a light bulb would turn on and bells would ring when my life purpose suddenly came to me. It didn’t. And it may never hit like a ton of bricks. In fact, most don’t have it occur that way.
Instead what many notice, is that a flicker of a small flame may light something inside and help move you to the next step. And with each step, that flame may get brighter and brighter, all leading you on the path to find your ultimate true purpose.
Pay attention to those flickering lights and notice when they start to fade. That may be a sign that a small change in direction is required.
2) The more effort and focus I give it, the quicker it will reveal itself.
I found that the harder the tried, the less I observed. After all, what you resist persists, so I challenge you to allow yourself to go deeper into the stillness and silence and be patient and for it to surface on it’s own time.
If you can, stop thinking about it consciously and allow yourself to create an open awareness of what is happening around you. It is through the waiting and allowing that I discovered the most significant parts of my life purpose.
3) I only have one unique Life Purpose.
There could be many and it could be an evolution uncovered over the span of your life. A Life Purpose may not even be obvious or what we think it might be.
As we grow in different areas of our life, we may feel a stronger unique calling in one particular area but notice that it changes with our relationships and interests. What a purpose is at five years old can be very different then what it is at fifty. However all aspects of it may ultimately lead to one point.
The most important part is to realize who or what is of more value to you at this point in your life and how those values can contribute to your current purpose.
Today and right now is the most important part of your journey, so choose to live your life ON purpose and to make the journey part of your purpose.
In the movie Fletch, comedian Chevy Chase plays the role of Irwin “Fletch” Fletcher, a reporter working undercover to expose drug dealing on the beaches of Los Angeles. Over the course of his investigation, Fletch assumes a variety of creative characters as he identifies the corrupt businessmen and cops involved in the drug-dealing ring. In one scene, Fletch pretends to be an airplane mechanic and tries to lie his way into a hangar by saying he was there to check the ball bearings. “It’s all ball bearings nowadays,” is one of the most memorable quotes of this iconic ‘80s movie.
Repeatedly, I have been asked how exercise can help achieve a specific goal. I like fun, but honest way to answer these questions and channel your inner Fletch by replying, “It’s all hormones nowadays.” If you’ve worked with me for very long in any capacity, you’ ve heard me say this time and time again. The term “calories in versus calories out” is as archaic as the Myan ruins.
The endocrine system regulates the production of hormones, which are chemicals that control cellular functions. Hormones can affect a number of different cells; however, they only influence the ones with specific receptor sites. Hormones control a number of physiological reactions in the body including energy metabolism, reproductive processes, tissue growth, hydration levels, synthesis and degradation of muscle protein, and mood. Hormones are responsible for both building new muscle and helping to burn fat, so it is important to have an understanding of which ones are released in relation to exercise as well as understanding the physiological functions they influence.
There are three major classifications of hormones: steroid, peptide and amines (modified amino acid hormones). Each class of hormones has a unique chemical structure that determines how it interacts with specific receptors. Steroid hormones interact with receptors in the nucleus of a cell, peptide hormones are comprised of amino acids and work with specific receptors sites on the cell membrane, and amines contain nitrogen and influence the sympathetic nervous system.
Hormones can either be anabolic, which means they help build new tissue, or catabolic because they play a role in breaking tissue down. The term “anabolic steroids” is often mentioned as a method of cheating used by athletes who want to improve performance; however, anabolic steroids are actually natural chemicals produced by the body that are responsible for promoting tissue growth.
I’ve taken the time to compose a list of these hormones along with how they work and why they are important in reaching your fitness goals.
Insulin
A peptide hormone produced by the pancreas, insulin regulates carbohydrate and fat metabolism. When blood sugar is elevated, insulin is released to promote the storage and absorption of glycogen and glucose. Insulin helps reduce levels of glucose in the blood by promoting its absorption from the bloodstream to skeletal muscles or fat tissues. It is important to know that insulin can cause fat to be stored in adipose tissue (fat cells – specifically aroumd the belly) instead of being used to fuel muscle activity. When exercise starts, the sympathetic nervous system suppresses the release of insulin; consequently, it is important to avoid foods with high levels of sugar (including sports drinks) before exercise because it can elevate insulin levels and promote glycogen storage instead of allowing it to be used to fuel physical activity. Wait until the body has started sweating before using any sports drinks or energy gels. If you’ve worked with me for any length I’ve time, you’ve heard me say “NO ENERGY DRINKS!” Gatorade and Powerade, as well as any other drinks like Red Bull are STRICKLY off limits.
Glucagon
Released in response to low levels of blood sugar, glucagon is produced by the pancreas to stimulate the release of free fatty acids (FFAs) from adipose tissue and increase blood glucose levels, both of which are important for fueling exercise activity. As glycogen levels are depleted during exercise, glucagon releases additional glycogen stored in the liver.
Cortisol
Cortisol is a catabolic steroid hormone produced by the adrenal glandss in response to stress, low blood sugar and exercise. It supports energy metabolism during long periods of exercise by facilitating the breakdown of triglycerides and protein to create the glucose necessary to help fuel exercise. Cortisol is released when the body experiences too much physical stress or is not sufficiently recovered from a previous workout. While cortisol helps promote fat metabolism, exercising for too long can elevate levels of cortisol to catabolize muscle protein for fuel instead of conserving it to be used to repair damaged tissues.
Epinephrine and Norepinephrine
These amine hormones play an important role in helping the sympathetic nervous system (SNS) produce energy and in regulating the body’s function during cardiorespiratory exercise. Classified as catecholamines, epinephrine and norepinephrine are separate but related hormones. Epinephrine, often referred to as adrenaline because it is produced by the adrenal gland, elevates cardiac output, increases blood sugar (to help fuel exercise), promotes the breakdown of glycogen for energy and supports fat metabolism. Norepinephrine performs a number of the same functions as epinephrine, while also constricting blood vessels in parts of the body not involved in exercise.
Testosterone
Testosterone is a steroid hormone produced by the Leydig cells of the testes in males and the ovaries of females, with small amounts produced by the adrenal glands of both genders. Testosterone is responsible for muscle protein resynthesis and the repair of muscle proteins damaged by exercise, and plays a significant role in helping grow skeletal muscle. Testosterone works with specific receptor sights and is produced in response to exercise that damages muscle proteins.
Human Growth Hormone
Human growth hormone (HGH) is an anabolic peptide hormone secreted by the anterior pituitary gland that stimulates cellular growth. Like all hormones, HGH works with specific receptor sites and can produce a number of responses, including increasing muscle protein synthesis responsible for muscle growth, increasing bone mineralization, supporting immune system function and promoting lipolysis, or fat metabolism. The body produces HGH during the REM cycles of sleep (this is one reason I stand on my soap-box a preach about sleep; if you’re not getting enough sleep, you WILL NOT drop weight) and is stimulated by high-intensity exercise such as heavy strength training, explosive power training or cardiorespiratory exercise at or above the onset of blood lactate (OBLA, the second ventilatory threshold).
Insulin-like Growth Factor
Insulin-like growth factor (IGF) has a similar molecular structure to insulin and is stimulated by the same mechanisms that produce HGH. IGF is a peptide hormone produced in the liver and supports the function of HGH to repair protein damaged during exercise, which makes it an important hormone for promoting muscle growth.
Brain-derived Neurotrophic Factor
Brain-derived neurotrophic factor (BDNF) is a neurotransmitter that helps stimulate the production of new cells in the brain. The production of BDNF is closely related to the production of HGH and IGF—the same exercises that elevate levels of those hormones also increase amounts of BDNF. High-intensity exercise can stimulate anabolic hormones for muscle growth while elevating levels of BDNF, which can help improve cognitive function; thi)s is one of the many reasons I promote High Intensity Interval Training.
Understanding how exercise influences the hormones that control physiological functions can assist you in developing effective exercise programs. Hormones have both short- and long-term responses to exercise. In the acute phase immediately post-exercise, testosterone (T), HGH and IGF are produced to repair damaged tissue. Over the long-term, there is an increase in the receptor sites and binding proteins, which allow T, HGH and IGF to be used more effectively for tissue repair and muscle growth. For those who want muscle growth, the levels of T, HGH and IGF are produced in response to the amount of mechanical stress created during resistance-training exercises. Moderate to heavy loads performed until momentary fatigue generate high levels of mechanical force, which creates more damage to muscle protein, which signals the production of T, HGH and IGF to repair protein, which results in muscle growth.
While there are a myriad of hormones responsible for an almost infinite number of physiological functions, the hormones listed above are directly influenced by physical activity and play important roles in helping the body adapt to the imposed physical demands of exercise. Seasoned health and fitness professionals such as myself, understand that the nervous and muscular systems play important roles in determining the outcomes of an exercise program. However, the reality is that hormones influence many of the physiological adaptations to physical activity. That means that, “It’s all hormones nowadays,” is the appropriate response to many questions about how the human body responds to exercise.
There are trainers in the business that have incorrect and basically archaic information regarding weight loss. We know so much more now than we did in the 80s and 90s. The world of fitness and nutrition is a lot like technology in that it’s ever changing. We are always learning new things about the way our bodies respond to exercise and our nutritional challenges, as well as the role hormones play in whether we gain weight or whether we lose weight.
The endocrine system regulates the production of hormones, which are chemicals that control cellular functions. Hormones can affect a number of different cells; however, they only influence the ones with specific receptor sites. Hormones control a number of physiological reactions in the body including energy metabolism, reproductive processes, tissue growth, hydration levels, synthesis and degradation of muscle protein, and mood. Hormones are responsible for both building new muscle and helping to burn fat, so it is important to have an understanding of which ones are released in relation to exercise as well as understanding the physiological functions they influence.
There are three major classifications of hormones: steroid, peptide and amines (modified amino acid hormones). Each class of hormones has a unique chemical structure that determines how it interacts with specific receptors. Steroid hormones interact with receptors in the nucleus of a cell, peptide hormones are comprised of amino acids and work with specific receptors sites on the cell membrane, and amines contain nitrogen and influence the sympathetic nervous system.
Hormones can either be anabolic, which means they help build new tissue, or catabolic because they play a role in breaking tissue down. The term “anabolic steroids” is often mentioned as a method of cheating used by athletes who want to improve performance; however, anabolic steroids are actually natural chemicals produced by the body that are responsible for promoting tissue growth.
Listed below are some important hormones involved in exercise along with the physiological functions they control.
Insulin
A peptide hormone produced by the pancreas, insulin regulates carbohydrate and fat metabolism. When blood sugar is elevated, insulin is released to promote the storage and absorption of glycogen and glucose. Insulin helps reduce levels of glucose in the blood by promoting its absorption from the bloodstream to skeletal muscles or fat tissues. It is important to know that insulin can cause fat to be stored in adipose tissue instead of being used to fuel muscle activity. When exercise starts, the sympathetic nervous system suppresses the release of insulin; consequently, it is important to avoid foods with high levels of sugar (including sports drinks) before exercise because it can elevate insulin levels and promote glycogen storage instead of allowing it to be used to fuel physical activity. Wait until the body has started sweating before using any sports drinks or energy gels.
Glucagon
Released in response to low levels of blood sugar, glucagon is produced by the pancreas to stimulate the release of free fatty acids (FFAs) from adipose tissue and increase blood glucose levels, both of which are important for fueling exercise activity. As glycogen levels are depleted during exercise, glucagon releases additional glycogen stored in the liver.
Cortisol
Cortisol is a catabolic steroid hormone produced by the adrenal gland in response to stress, low blood sugar and exercise. It supports energy metabolism during long periods of exercise by facilitating the breakdown of triglyceride and protein to create the glucose necessary to help fuel exercise. Cortisol is released when the body experiences too much physical stress or is not sufficiently recovered from a previous workout. While cortisol helps promote fat metabolism, exercising for too long can elevate levels of cortisol to catabolize muscle protein for fuel instead of conserving it to be used to repair damaged tissues.
Epinephrine and Norepinephrine
These amine hormones play an important role in helping the sympathetic nervous system (SNS) produce energy and in regulating the body’s function during cardiorespiratory exercise. Classified as catecholamines, epinephrine and norepinephrine are separate but related hormones. Epinephrine, often referred to as adrenaline because it is produced by the adrenal gland, elevates cardiac output, increases blood sugar (to help fuel exercise), promotes the breakdown of glycogen for energy and supports fat metabolism. Norepinephrine performs a number of the same functions as epinephrine, while also constricting blood vessels in parts of the body not involved in exercise.
Testosterone
Testosterone is a steroid hormone produced by the Leydig cells of the testes in males and the ovaries of females, with small amounts produced by the adrenal glands of both genders. Testosterone is responsible for muscle protein resynthesis and the repair of muscle proteins damaged by exercise, and plays a significant role in helping grow skeletal muscle. Testosterone works with specific receptor sights and is produced in response to exercise that damages muscle proteins.
Human Growth Hormone
Human growth hormone (HGH) is an anabolic peptide hormone secreted by the anterior pituitary gland that stimulates cellular growth. Like all hormones, HGH works with specific receptor sites and can produce a number of responses, including increasing muscle protein synthesis responsible for muscle growth, increasing bone mineralization, supporting immune system function and promoting lipolysis, or fat metabolism. The body produces HGH during the REM cycles of sleep and is stimulated by high-intensity exercise such as heavy strength training, explosive power training or cardiorespiratory exercise at or above the onset of blood lactate (OBLA, the second ventilatory threshold).
Insulin-like Growth Factor
Insulin-like growth factor (IGF) has a similar molecular structure to insulin and is stimulated by the same mechanisms that produce HGH. IGF is a peptide hormone produced in the liver and supports the function of HGH to repair protein damaged during exercise, which makes it an important hormone for promoting muscle growth.
Brain-derived Neurotrophic Factor
Brain-derived neurotrophic factor (BDNF) is a neurotransmitter that helps stimulate the production of new cells in the brain. The production of BDNF is closely related to the production of HGH and IGF—the same exercises that elevate levels of those hormones also increase amounts of BDNF. High-intensity exercise can stimulate anabolic hormones for muscle growth while elevating levels of BDNF, which can help improve cognitive function.
Understanding how exercise influences the hormones that control physiological functions can assist you in developing effective exercise programs specifically for you. Hormones have both short- and long-term responses to exercise. In the acute phase immediately post-exercise, testosterone (T), HGH and IGF are produced to repair damaged tissue. Over the long-term, there is an increase in the receptor sites and binding proteins, which allow T, HGH and IGF to be used more effectively for tissue repair and muscle growth. For those who want muscle growth, the levels of T, HGH and IGF are produced in response to the amount of mechanical stress created during resistance-training exercises. Moderate to heavy loads performed until momentary fatigue generate high levels of mechanical force, which creates more damage to muscle protein, which signals the production of T, HGH and IGF to repair protein, which results in muscle growth.
While there are a myriad of hormones responsible for an almost infinite number of physiological functions, the hormones listed above are directly influenced by physical activity and play important roles in helping the body adapt to the imposed physical demands of exercise. Many fitness professionals like myself understand that the nervous and muscular systems play important roles in determining the outcomes of an exercise program. However, the reality is that hormones influence many of the physiological adaptations to physical activity. That means that, “It’s all hormones nowadays,” is the appropriate response to many questions about how the human body responds to
Today, I want to talk about the importance of protein. How protein benefits your overall health in physical performance is crucial to understand. So whether you’re a weekend warrior, you’re trying to lose weight or you are an athlete, protein is important for everybody — and just about everyone is deficient in quality protein in their diet
I’m going to go over how to get more protein in your diet, the benefits of eating more protein foods and how much you should consume. So starting off here, let’s talk about protein and what it does.
Why Protein Is So Important
Protein is the building block of yourself. It’s the building block of your muscles and also is present in the foods that are going to boost your metabolism and fat-burning potential. Nothing is more important than protein. It really is the fuel that motivates and really supports your body in building healthy tissues and cells.
What exactly are proteins? Proteins are considered long chains of amino acids, which are the important molecules we get from our diet. Amino acids can be found in many different types of foods, even vegetables, but the highest sources are those that come from animals – like meat, dairy, eggs and fish – plus to a lesser extent certain plant foods like beans and seeds.
Proteins are used every day to keep the body going. Because they’re used to develop, grow and maintain just about every part of our bodies — from our skin and hair to our digestive enzymes and immune system antibodies — they’re constantly being broken down and must be replaced.
Vital organs, muscles, tissues and even some hormones of the body are made from proteins. Additionally, proteins create hemoglobin and important antibodies. Proteins are involved in just about every body function from controlling blood sugar levels to healing wounds and fighting off bacteria.
Simply put, without proteins life would not exist.
The average person probably needs half his or her body weight in protein a day. So if you weigh 150 pounds, you need at least around 75 grams of protein a day if you’re trying to burn fat and build muscle the right way. And for many athletes, more than that is going to be essential as well.
Do You Have a Protein Deficiency?
Mayo Clinic researcher Jan van Deursen, Ph.D, set out to study the cause of cancer, but soon his research took him in a different direction — what impacts aging? His research revealed that certain proteins play an important, even critical, role in aging.
In his investigation, van Deursen and his team created genetically modified mice that had a protein deficiency in one specific type of protein, BubR1. They discovered that the mice deficient in this vital protein aged four to five times faster than the control group of normal mice.
This naturally occurring protein declines as we age and, in this study, were found to be at deficient levels in the mice’s muscles, heart, brain, spleen, testis and ovaries. The study theorizes that this holds true in the human body, too, with aprotein deficiency leading to cataracts, heart problems, kyphosis or muscle atrophy — all somewhat common in the elderly.
Eating too little protein can result in these symptoms as well:
A sluggishmetabolism
Trouble losing weight
Trouble building muscle mass
Low energy levels and fatigue
Poor concentration and trouble learning
Moodiness and mood swings
Muscle, bone and joint pain
Blood sugar changes that can lead to diabetes
Slow wound healing
Low immunityThe best forms of protein you can be getting are going to be things like grass-fed beef, organic chicken and turkey, wild-caught salmon — also, grass-fed organic dairy products are great. And then, healthy quality protein powders like grass-fed whey protein is another great option.Some other high protein foods to help overcome a protein deficiency include:
And then for the plant-based sources of protein, flaxseeds and chia seeds are great; other nuts and seeds, and beans, are also quality sources of protein.
The Top Protein Foods
Free-range eggs
Lentils
Natto
Kefir or yogurt
Mushrooms Getting protein in your diet is greatly beneficial, and the biggest benefits of protein include fat burning, helping muscle recovery and helping heal cuts in the wound. And if you have any sort of injury, protein is essential. It’s also essential for:
Protein Health Benefits
Fighting diabetes in balancing up blood sugar
Brain function
Any issue you have in terms of depression and brain issues
CholesterolAnd last but not least, it’s important for muscle recovery. So if you’re trying to recover from an injury and also want to improve your overall energy, getting more protein in your diet is essential.So get more protein in your diet. I’d even recommend keeping a food journal; write down what you’ve eaten the past three days, and then add up the grams of protein you’ve actually gotten in your system.
You also can go to the website nutritiondata.com and actually look up the amount of protein in the amount of food you’ve consumed, or else do it for the next three days and see how much protein you’re actually getting in your diet.
When buying protein, make sure it’s from organic, natural sources. One of the issues we run into today is all of our conventional restaurants, our conventional grocery stores, they’re not selling grass-fed organic protein. And if you’re eating conventional protein, it’s loaded with hormones, antibiotics, steroids and other chemicals that will actually destroy your health.
There is study after study showing that protein is essential for your body.
If you’re looking to up your protein intake, I will be posting a list of 50 snack options that are packed with protein on the Empower Wellness closed group page. If you’re in a program with me or any of our team at Empower Wellness, you should have access to this page; if you do not, simply send a request to join and I will get you added.
This is a great piece…..I’d love to take credit for it, but I cannot. I’m not certain as to who wrote it, but they are right on point…….
Growing up, its very challenging to even accept – let alone act upon – the dormant thing inside of you that you know makes you special, different. School is all about fitting in, finding the box that best suits you and conforming to its predispositions.
I was an extremely inquisitive child, philosophical, I liked wearing my heart on my sleeve and I made my thoughts and feelings available to anyone who was interested. Problem was, nobody was really interested. And me being me was a rather uncomfortable fit for my well-meaning family. They were what you might term stiff-upper lipped Brits. I was raised in a do-honoring family, where you didn’t question religion, nor the status quo or institutions; you just got on with it, like a good girl.
As the state of my inner wellbeing was not apparently significant to those around me it became dis-eased. Once I approached my teen years I plummeted head first into a heady and dangerous rebellion. Drugs, underage drinking, reckless sex. Numbing my consciousness about being different seemed to work, for a while at least.
Mine is not an unusual story; in a society where success is about what you’ve done, not about who you really are and what inner happiness you might have generated its easy to see why you might want to step away from your inner calling and adopt the attitude ‘If I can’t beat ‘em, join ‘em.’
But thank goodness we have pioneers in all representations of human endeavor who have championed a new, better way, despite the consequences. Too many were ridiculed in their time, even tortured and killed. Yet they held true to themselves, and loyal to what their hearts told them they had come to gift the world with.
The Wright Brothers were seen as crazy in the early twentieth century. Despite having no formal engineering training they made the first airplane flight. And they succeeded in showing the doubting world that yes, people could fly.
Princess Diana (incidentally but not coincidentally who’s name means Heavenly or Divine) ignored the tight collared restrictions, decorum and rigors of royal establishment in many areas; dress, parenting, relations with the media, attitude, what she did, said… her passion was to serve, not to be served. She was ostracized by the royals, but not by the people.
Ed Sheeran shot to fame because he too dared to be different with his fresh, colloquial, relatable lyrics and playful melodies. He shook the music industry by the scruff of the neck, rebelling against the generic, empty- sounding songs churned out by the world of commercial music.
“There’s never been a melody like you before and there will never be again.” Dr. Barbara De Angelis
As both Dr. Michael Bernard Beckwith and Dr. Barbara De Angelis say, giving birth to your true self is messy and uncomfortable. If you’ve birthed a child, you’ll recognize the final stages of pregnancy; knowing its Time, knowing that you are ready to offer the world a precious new Being, desperately eager to meet the person inside of you that you have nurtured for so long. Once you have re-birthed yourself – or awakened – you are in for a glorious explosion of feelings. This is what life is all about! This is who I am.
These days I’ve swopped self abuse for self love. I’ve never felt happier, healthier nor more vibrant in my life. And I credit embracing who I am really am with this. Despite family and friends thinking me a bit strange, I am pursuing my innate need to study spirituality and to spread my thoughts and reflections about life to others.
I broke my mold and I can tell you this; it feels liberating. Have you considered that perhaps you were placed in an environment that was not conducive to your inner aspirations because your soul knew you needed some resistance to really ultimately make you push through these limitations? Perhaps you were placed in an unsupportive sphere so it would show you, no, you cannot live your life this way and inspire you to reach deep down and reveal the real you. Many members of my family and friendship circle don’t get or really know me, but that’s ok. They see what I do works for me and that’s enough for them. My happiness – although it looks different to their version – nonetheless inspires them to seek theirs.
“I think everybody’s weird. We should all celebrate our individuality and not be embarrassed or ashamed of it.” Johnny Depp.
If you’re going to make a difference, doesn’t it seem logical that you will have to be different? Follow your flair, pursue your passion. Would you not regret it more if you didn’t?
Money, time, energy, stability, pride. And you’re not even guaranteed to succeed.
You know that if you do reach success, the doorway to everything you’ve ever wanted will open up. But . . . what if you fail?
What if you don’t have what it takes and all your best-laid plans go awry? What if you lose your steady income, your house and ultimately your friends and family?
You could end up living in a cardboard box, sitting alone on the side of the street, begging people for pocket change.
Nah,says your mind. The risk is too great. I’d better settle for what I have. Compared to the cardboard box alternative, it’s not so bad.
You might tell yourself that the timing isn’t right, or that you’re no risk-taker. But whatever the excuse, deep inside you know the real truth: you’re afraid of failing.
Fear of failure makes you play small in life. It stops you from chasing your dreams -and it needs to be dropped once and for all.
Ready to do just that? Good.
7 Mindsets to Overcome Your Fear of Failure
Your fear only goes as deep as your mind allows it. That means you’re in control. Here are 7 mindsets to help you look at fear of failure from a perspective that will serve you.
Fear Is Your Guidance System
What you fear failing most in life is often what you care most deeply about. It’s a clear message of a true desire. The stakes are higher when it comes to your dreams, so your fears are also naturally amped up. Use your fear as a source of guidance about what to go after.
Life’s Already Dangerous
Life is inherently risky. Loved ones can leave us, bosses can fire us and the car we drive can hit another and abruptly end it all. But you’ve made it this far. Instead of protecting yourself from the possibility of future pain, wouldn’t you rather enjoy full aliveness and exhilaration now? Stop holding yourself back. Life is full of experiences, opportunities and chances that are yours to claim.
Playing It Safe Is the Real Danger
Playing it safe is settling for mediocrity. It means making decisions based on fear and thereby not living up to your full potential. By not following your dreams, you are robbing yourself and the rest of the world of your unique greatness.
Failure Is One Step Closer to Success
Failing at something gets you one step closer to what you want. By taking action, you differentiate yourself from the majority of people. You also gain insight and clarity that can bring you closer to your dream.
Each mistake teaches us something. Before finally succeeding with the light bulb, Thomas A. Edison said, I have not failed, I’ve just found 10,000 ways that won’t work.
Failure Never Makes YOU a Failure
Failing at something doesn’t mean that you are a failure. It means that what you tried didn’t work. Who you are and what you do are two different things. Never confuse the two. Failing is a practical matter; don’t let it become an emotional one.
Fears Are a Figment of Your Imagination
The job of the mind is to protect you. Anything unknown (including success) is scary to it. To keep you “safe,” it will do just about anything to make you listen to it, including projecting a parade of fears in front of you.
But reality is rarely as bad as you imagine it will be. The majority of all fears exist only in one place: your imagination.
Regret is the Biggest Failure of All
Regret is an ugly emotion. It doesn’t show up like other emotions, as a direct response to something that has happened. Instead regret creeps up slowly, in response to what hasn’t happened. Years can go by before it reveals itself to us, but when it does, we know it’s there as a reminder of something wedidn’t do.
Fear Often Disguises Itself
These mindsets will help you keep the fear of failure at bay. They’ll help protect you, but you’re not scot-free just yet.
Even if you use them to prepare yourself mentally, the fear of failing can still arise. Like an unwanted guest, it can come knocking on your door unexpectedly – and in disguise.
This disguise might look a lot like reason. It could also resemble blame or excuses.
At a first glance, it might look smart and even sensible. Reason is so logical, it’s hard to argue with. Blame says it’s not your fault. And our excuses can seem valid as to why we aren’t taking action toward our dream. Other people will even validate them for us.
It’s easy to point the finger. Maybe it’s the economy. Maybe you don’t have enough time, money, experience, support or skills. Maybe it’s too late or too risky. It’s easy to come up with excuses or reasons and say, See? This is why I can’t pursue my dream.
But when you look deeper, behind the thoughts telling you not to pursue something, ask yourself what the dominant emotion is.
Could it be fear in disguise?
3 Ways to Not Let Fear Guide Your Choices
Making fear-based decisions never takes you in a desired direction. Sometimes, however, it’s difficult to distinguish when fear is guiding you. Here are 3 ways to avoid that:
Tell Your Story in Advance
Imagine telling your children or grandchildren your life story. You start with the sentence: “ had a dream, and then I . . “
What is the story you would like to tell? Did you go for it, or were you too afraid? Will it be a story worth telling? Make it so, and tell it to yourself now. Frequently.
Stop Analyzing What Can Happen
Failure is something we project that might happen in the future. But the future is out of our control, so placing our focus there often leaves us feeling stressed, worried and powerless.
Instead of directing your attention toward what you can’t change or control, focus on what you can. The present moment is where your power lies; this is where your attention should be.
Ask Your 90-Year-Old Self
Imagine being 90 years old and guiding the younger version of yourself.
What advice would you give, knowing what you know now? How would you want your life to be and what do you want to look back on?
Now, listen to this older and wiser version of yourself.
Rising Above Your Fear
Let’s face it. Stepping into the unknown and risking the chance of failing is scary. But remember, it’s this way for everyone.
Taking action toward your dream doesn’t mean you won’t experience the fear of failure; it means you rise above it. You overcome the fear of failure once and for all when you realize that you are bigger than your fear.
Imagine waking up every morning full of empowerment, determination and clarity. Nothing and no one can stop you.You know that you’re moving in the direction of how you want your life to be. Now that’s a pretty nice feeling to wake up to, isn’t it?
Make a slight shift in your mindset, and your perception of failure can change dramatically. And if you ever feel your fears get the better of you again, just get your 90-year-old self to set you straight or use any of the other techniques you just learned.
Don’t play small in life. Don’t end up somewhere you didn’t want to be just because you didn’t want to take risks. Don’t be afraid of failing; be afraid of not giving your dream a chance to be born.
I’m about to share with you the single best exercise for burning fat. But first, I want to explain the number one mistake people are making in the gym, today.
This mistake is leading to some pretty big consequences like:
Causing you to age faster
Breaking down your joints
Causing your body to STORE fat, instead of burn it
Causing your hormones to get out of balanceMost people who want to burn fat and lose weight falsely assume that going to the gym and doing traditional aerobic exercise, like jogging on the treadmill, is the best way to see results.If you’ve been spending hours on the treadmill and not seeing any results, it’s because long distance cardiovascular exercise can decrease testosterone and raise your stress hormone levels like cortisol. Increased levels of cortisol stimulate the appetite, increase fat storage, and slow down or inhibit exercise recovery.The Journal of Sports Sciences found that long periods of aerobic exercise increased oxidative stress leading to chronic inflammation.If you want to see results fast without the negative benefits of cardiovascular exercise, your best option is burst training. Burst training (aka interval training) combines short, high intensity bursts of exercise, with slow, recovery phases, repeated during one exercise session. Burst training is done at 85-100% maximum heart rate rather than 50-70% in moderate endurance activity.Essentially, burst training is exercising like a sprinter rather than a marathon runner.Burst (or interval) training isn’t necessarily new. Elite athletes and Olympians have known this secret to exercising and have been doing interval training for years. The research proves that anybody – not just elite athletes – can do interval training and achieve amazing results, no matter your experience or fitness level.The reason burst training works is because it produces a unique metabolic response in your body. Intermittent sprinting causes your body to not burn as much fat during exercise but after exercise your metabolism stays elevated and will continue to burn fat for the next 24-48 hours!Another study published in the Journal of Applied Physiology, April 2007, researched eight different women in their early 20’s. They were told to cycle for 10 sets of four minutes of hard riding, followed by two minutes of rest.Key Benefits of Burst Training
After two weeks, the amount of fat burned increased by 36 percent, and their cardiovascular fitness improved by 13 percent.
Also, chemicals called catecholamines are produced which allow more fat to be burned and this causes increased fat oxidation which drives greater weight loss. The women from the study lost the most weight off their legs and buttocks.
Research from the University of New South Wales Medical Sciences found that burst (interval) cardio could burn more than 3 times more body fat than moderate cardio. The researchers studied two groups and found that the group who did eight seconds of sprinting on a bike, followed by 12 seconds of exercising lightly for 20 minutes, lost THREE TIMES as much fat as other women, who exercised at a continuous, regular pace for 40 minutes.
One of the major benefits of burst training is that it can be done in the comfort of your own home with no or minimal equipment. An easy example of burst training would be going to a track and walking the curves and sprinting the straight aways. Or getting on a spin bike and cycling hard for 20 seconds then going easy for 20 seconds, then repeating that cycle for between 10 to 40 minutes.
Similar exercise methods to burst training include High Intensity Interval Training (HIIT) and the Tabata method. With burst and other types of interval training you are getting the same cardiovascular benefits as endurance exercise but without the negative side effects. Also, burst training is the fastest way to lose weight and burn fat fast.
So, What’s the #1 Exercise to Burn Fat Fast?
A recent study in Psychoneuroendocrinology showed evidence of long-term high cortisol levels in aerobic endurance athletes. Researchers tested levels of hair cortisol in 304 endurance athletes (runners, cyclists, and triathletes) and compared to non-athletes. The results showed higher cortisol levels with higher training volumes.
But recent research is proving that long distance cardiovascular exercise is NOT the fastest way to burn fat and lose weight.
The number one mistake is doing way too much cardio.
Can burn up to 3x more body-fat than moderate cardio
After two weeks of interval training, fat burning increased by 36%
Your body will continue to burn fat for the next 48 hours after you are done exercising
You can workout in less time and see better resultsBurst training is exactly what we do at Empower Wellness. We have our own YouTube channel where you can watch and participate in burst training right from your living room; plus you have a real life Personal Training to help you through every aspect of your training.
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