“You do something all day long, don’t you? Every one does. If you get up at seven o’clock and go to bed at eleven, you have put in sixteen good hours, and it is certain with most people, that they have been doing something all the time. They have been either walking, or reading, or writing, or thinking. The only trouble is that they do it about a great many things and I do it about one. If they took the time in question and applied it in one direction, to one object, they would succeed. Success is sure to follow such application. The trouble lies in the fact that people do not have an object, one thing, to which they stick, letting all else go. Success is the product of the severest kind of mental and physical application.”
Here’s one of the tools top performers use to increase their mental, emotional and physical performance to get better results than they’ve ever gotten and make their day incredible.
Breathe for a ratio of 1- 4 – 2 for 10 sets.
If you inhale for 4 seconds — hold your breath for 16 seconds — then exhale for 8 seconds. That equals one set. Do that ten times.
The other key to this exercise is breathing into your diaphragm (your belly) vs. your chest, which is where most people breathe which triggers stress and anxiety.
This is a great exercise to do throughout the day whenever you need to pause and recalibrate your mind and body. It only takes 5–8 minutes (depending on your breath ratios) and it will keep you energized and refreshed throughout the day.
“At dawn, when you have trouble getting out of bed, tell yourself: “I have to go to work — as a human being. What do I have to complain of, if I’m going to do what I was born for — the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?”
So you were born to feel “nice”? Instead of doing things and experiencing them? Don’t you see the plants, the birds, the ants and spiders and bees going about their individual tasks, putting the world in order, as best they can? And you’re not willing to do your job as a human being? Why aren’t you running to do what your nature demands?
You don’t love yourself enough. Or you’d love your nature too, and what it demands of you.” – Marcus Aurelius
Mitochondria are the little engines in our cells that keep us alive by burning the food we eat with oxygen to make water and energy.
Our mitochondria work great when we are young and they slowly lose their efficiency as we age.
Our health is basically a function of how well our mitochondria are working. When they make energy well, we feel energized and our body can do what it needs.
All modern chronic diseases, including cancer, Alzheimer’s, obesity, diabetes, autism and autoimmune diseases are mitochondrial diseases.
The most important time for mitochondria to work their magic is when we SLEEP.
Every night melatonin (hormone) is secreted to repair our mitochondria. The primary window of time this happens is between 10pm – 2am.
Sleep is a dynamic process.
The average healthy adult experiences 3-5 sleep cycles per night.
There are 4 distinct stages of sleep within those cycles:
Rapid Eye Movement (REM Sleep)
Deep/Slow Wave Sleep (SWS).
physiological process taken to transition to deep sleep
Rapid Eye Movement (REM Sleep)
The brain is restored.
This is when ideas and skills acquired during the day are cemented as memories.
Slow Wave Sleep (SWS)
This is the time when your muscles repair and grow.
Your body produces 95% of its daily supply of growth hormones.
It’s natural to be awake for brief periods many times in the night.
Known as arousals, or “disturbances” – it’s normal to experience anywhere from 10-20 per night.
They only last a few minutes and you’re not conscious of them. You can lose upwards of an hour of sleep in the Wake stage due to disturbances.