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Wellness Force Radio | Discovering Physical & Emotional Intelligence To Live Life Well

Wellness Force Radio | Discovering Physical & Emotional Intelligence To Help Men & Women Live Life Well. Your host, Josh Trent, spotlights ​world class experts in the fields of physical and emotional intelligence, mindset, behavior change, supplementation, nutrition, health, wellness, fitness, and technology that empower you with actionable steps for your wellness journey. After struggling with anxiety, depression, and weight gain in adolescence, in 2004 Josh let go of over 75 pounds and transformed his life by becoming a health and fitness professional that would coach over 12,000 sessions and evolve into one of the top wellness influencers on iTunes. In this podcast together, we discover the connections between our emotions and healthy habits to live our best life and enjoy the process. Every week, you'll learn from exceptional people who have dedicated their lives to being a positive force for our global collective. Deeper topics include: Physical intelligence, emotional intelligence, behavior change, wellness, behavioral psychology, habits, mindset, fitness, health, strength training, organic supplementation, bio-hacking, body transformation, psychedelics, digital health, quantified self, mHealth, wearable technology and more.
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Jul 26, 2016

On this week’s podcast, floating and sensory deprivation expert, Glenn Stokoe, shares his personal experience with meditation and why floating creates the perfect environment to deepen a mediation practice that helps the body and mind to recover, align and fully relax.

"We store so much energy, not only in our psychology, but in our muscular skeletal system that when we float, our body gets to unwind and just finally take that breath it's been craving so much." - Joe Rogan

Meditation has been studied for centuries as a powerful tool that supports us in letting go of what doesn't serve our growth.

With traditional meditation however, it can take years to reach the clarity and inner peace we desire. With a new modality of healing called "floating," you can reach a state of ultimate relaxation with just a few sessions.

Science is also proving that the burgeoning field of sensory deprivation through floating can be a powerful way to heal the mind and body alike.

Floating is not only a great empowering tool to help lift our spirits and clear our thoughts, but it is also fun and can allow us to bring more creativity into our lives. 

Whether you suffer from stress, cloudy thinking, or chronic pain, floating is for everyone and it can help us let go of everything in order to simply just "be."

The Science of Letting Go

As the founder of Float North County in San Diego, California, Glenn has helped numerous athletes and spiritual seekers recover from pain and clear their minds.

Since his first float in 2013, Glenn's personal exploration in floating has included completing sessions that have lasted up to 3 hours and his own 30 day journey of floating and meditation.

If you want to recover from chronic pain, improve your athletic performance, or re-energize your mind and body, floating can help you rediscover yourself and let go of anything that is holding you back. 

What is a Float Studio?

At a float studio, the floating experience takes place in an enclosed space that looks similar to a large hot tub. The floating tank is about 8 feet long by 5 feet wide and can be between 5-7 feet in height. The tank is filled with 1,1oo pounds of Epsom salt which is made up of magnesium sulfate that allows you to float effortlessly in just 11 inches of water.

The water's temperature is set to match the temperature of your skin so that you're completely balanced and it feels like you're floating in almost nothing. 

A lot of people who are claustrophobic may be hesitant to try floating, but once they're in the large tank, they find that they feel fine in the water. Floating effortlessly in warm water in an enclosed space can bring a lot of comfort to us.

In addition, the Epsom magnesium salts keeps you completely buoyant so it's very easy to float and just let go of everything that you're feeling. You don't have to worry about water getting on your face or into your eyes.

Watch the video with Wellness Force Founder, Josh Trent, as he interview Glenn Stokoe live at the float studio!

Who Visits Float Studios?

Floating studios are for anyone and everyone. However, the people who benefit from them the most can include athletes and people who suffer from chronic pains or varying forms of stress and anxiety.

When you're in float tank, you're in an environment where you're not affected by gravity and you're absorbing all the magnesium from Epsom salts. This is perfect to help your body recover and relax.

Many professional teams including the Golden State Warriors and the Chicago Cubs now have their own float tanks. They have found that floating helps their athletes visualize for upcoming games, recover fast from injuries, and help re-evaluate what they did during the last game to make a real mind and body connection.

According to Glenn, these float tanks can be your best, personal, development tool because you can easily listen to your mind and body. If you can learn to be sensitive and  pay attention to what is going on with your body, then it can alert you to whether or not a future injury may happen and you can actively prevent it from occurring.

How Much Time Should You Spend in a Float Tank?

According to Glenn, 90 minutes is the perfect amount of time to spend in a float tank. Now you may be asking yourself, "Isn't 90 minutes a lot of time to spend all  by yourself in just water?"

To help you get into a state of complete relaxation, 90 minutes is key to allow your body and mind to reach a circadian state of rhythm (at 45 minutes). When you first try floating, 90 minutes may seem like a lot, but some people actually prefer and benefit from floating for over 2.5 hours.

Depending on why you attend floating sessions and whether it's for chronic pain or anxiety and stress, how often you go during the first sessions can differ from person to person. If you float for chronic pain, it's recommended that you go 8-9 times over the course of 3 weeks. If you float for anxiety and stress, you should go 6-7 times over 2 weeks for results.

Once you've gotten into a rhythm of spending time in a floating tank, you don't have to go as often, but  you should try to go on a regular basis for ongoing results that can benefit your life. This may be anywhere from 2 times a week to once a month depending on your reason for going and how much you need it.

How Can Floating Help You to Let Go?

"Consciousness is knowing that we're a force and we get to direct our force by choice." - Josh Trent

According to Glenn, it's natural that the first float won't be the most productive float for you. Your thoughts can be in another place because everything is so new and you're brain is so focused on taking it all in. However, each time you float, you'll be able to relax your body and mind faster to reach a higher state of meditation because your brain and body will be accustomed to being in the float tank.

"Negative thoughts can overtake your thinking and your ego can take over because you're amazed by what you're doing, but floating lets you ultimately shut that out completely because all you can hear is your own breath and your heartbeat. Simply letting go is a very big part of the floating experience. You have to enter the float tank knowing that you're not going to control the float, but to just let go." - Glenn Stokoe

Not only have athletes found floating tanks to be extremely helpful, but people who suffer from chronic pain, stress, and symptoms such as PTSD have walked away from their first session feeling amazing.

If you're overloaded by work, many have found that a float tank allows for clearer thinking for ideas. Instead of spending time overthinking about a situation to find a solution, a float tank can naturally help you have new ideas and  "aha" moments because you've allowed yourself to let go.

"How can we create as human beings if we're constantly reacting to what we're receiving and we can't respond to it?" - Josh Trent

What You'll Hear on the Show

0:00  Wellness Force Show Opening

3:00  Introduction to Glenn Stokoe

4:00  Why did you form Float North County?  What was your journey?

7:00 What is floating?

8:30  How did you set up your floating center business? Did you have a mentor?

10:15  How does floating benefit the science of letting go? How can a person benefit from their first floating experience?

13:20 Have you found for average people..do they feel wired and energized after they float? How many floats does it take?

15:45 What does this feeling of being weightless doing for the central nervous system, mind, and body?

18:05  How does floating help athletes? Does it benefit them in a different way than for other people?

22:10 How can floating help our brain and body synchronize?

23:30 How can long floats (2-3 hours) help us with personal development and meditation

25:30 How can our cortisol levels be reduced by floating?

27: 25  How do people use floating to let go of stress and anxiety?

29:15  What can people do to make floating a regular practice for them?

32:00  Why should people float for 90 minutes compared to 60 minutes?

33:10  What surprises people the most about floating?

37:00 How will the floating industry grow in the future?

38:10  7 Fast for 7 Questions

43:30  Closing Remarks by Josh and Glenn

Resources Mentioned In The Show

Listen To Glenn Share

  • His experiences with floating and meditation.
  • How he created Float North County.
  • What its like for someone to try floating for the first time.
  • Why floating tanks are okay for people with claustrophobia or other fears.
  • How floating can help heal the body and mind.
  • The different benefits of floating.
  • How long should you float for and how often?
  • Who floats and why do they float?

download-on-itunesRate & Review Wellness Force

Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard! I thrive to serve better based on your words, feedback, and requests for the Wellness Force Community. (including breaking bad habits)


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So nice!

You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well.

PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address.

Write to me and let me know what you'd like to have to get more wellness in your life!

Jul 19, 2016

Dr. Jade Teta is an integrative physician, naturopath, and personal trainer with over 25 years of experience helping people achieve their health, weight loss, and fitness goals.

If you've been counting calories and exercising as part of a health and wellness program, there can come a time when the scale suddenly stops moving.

But beyond the horizon of the fitness industry's fetish with the scale and dogmatism of "calories in vs. calories out and "eat less, exercise more" lies the truth about what our body really craves:

Our undivided attention to the metabolism.

On episode 067, Dr. Jade Teta stops by the studio with Josh Trent to share his decades of experience working with the human metabolism, and uncover the top 5 metabolic myths that are holding people back from having real health and wellness.

By teaching us how to understand our individual and unique metabolism, Dr. Jade Teta's methods prove how we can keep our bodies, hormones, and energy in check.

Dr. Jade Teta is an integrative physician, naturopath, and personal trainer with over 25 years of experience helping people achieve their health, weight loss, and fitness goals.

He is the founder & CEO of Metabolic Effect Inc., and author of the best-selling book, The Metabolic Effect Diet. He is a regular contributor to many publications, including The Huffington Post, and the Textbook of Natural Medicine, the number one natural medicine textbook used in medical schools across the country.

Jade has completed an estimated 10,000 workouts in his lifetime, and has worked with thousands of weight loss and fitness seekers from all over the world through his Metabolic Effect Clinic and online programs.

The Metabolic Effect

Each person's body is different and therefore, the metabolism of each person is not the same as another's. Dr. Jade learned this the hard way during medical school when his busy schedule was getting in the way of him eating and exercising properly.

After months of continuously gaining weight by consuming unhealthy foods and drinking so-called "healthy" juices from places such as Jamba Juice, Jade had a revelation about metabolism. It was then and there that the theory of the Metabolic Effect was born.

When we're young, our metabolism can be easily calculated, but it's not the same as our bodies change as we age. This is when you need to become a metabolic detective to better understand your body. Discover what foods work for you and what doesn't anymore.

How to Become a Metabolic Detective, Not a Dieter

The difference between being a detective and being a dieter is that a dieter goes by rules. Unfortunately, being a dieter is not the best path to living a healthy lifestyle because all of these rules can really restrict a person as far as their diet and they can feel stuck. Once a dieter is done with one diet and its rules, they just move onto the next one hoping that it will show them the results they want.

To be a detective, you can't follow strict rules of eating only certain foods. Instead, you need to follow guidelines and structured flexibility to help find your best way to approach nutrition.

 The first step to becoming a metabolic detective and not a dieter is to understand that everyone's metabolism is different.

Once you know that, you can learn how to keep your metabolism in balance.

How to Keep Your Metabolism in Balance

There are two key ways that you can keep your metabolism in balance. One is HEC and the other is the Golidlocks Zone.

HEC or Hunger Energy Cravings is your body's way of telling you that you're in balance. Your hunger, your energy, and your cravings are there to let you know if your metabolism is in check or not.

HEC biofeedback clues can also include anything from exercise, mood, sleep, digestion, headaches, and libido can also tell us a lot about our hormonal balance.

The Goldilocks Zone is all about balancing the body to make sure that the metabolism is in check. Think of a seesaw that represents your body. This seesaw needs to be perfectly balanced by not taking too much, not taking too little, but just the right  amount of everything including fats, carbohydrates, exercise, stress, sleep etc.

Try to aim for your personal Goldilocks Point by seeing how many carbohydrates you can consume while still being able to show results by working out, getting enough sleep, meditating etc. to keep your HEC in check. You may have to adjust your diet by taking out different foods and adding in new substitutes to help stay balanced.

The 5 Metabolic Myths

During today's podcast, Jade and I spoke about the 5 Metabolic Myths:

1. You'll get sustainable, predictable, linear, and fair results if you follow a guidebook AND The body is able to easily burn fat and build at the same time

The truth: As previously discussed in this blog, all of our bodies are different and you can only truly find results with trial and error to try to keep HEC in check.

The body is only able to easily burn fat and build muscle at the same time if a) you're a beginner to fitness or b) you're taking steroids and other supplements. Once you've been working out constantly, you'll find that your metabolism won't do both at the same time. To burn fat and gain muscle, you need to switch up with different exercises and eating habits.

2. All you need to worry about are calories.

The truth: If you cut calories on purpose, your metabolism will increase your feelings for hunger and increase your metabolic rate. 

3. Hormones work in isolation and are either good like human growth hormone or bad like cortisol.

The truth: Metabolism has multiple mechanisms that it overlaps and works with hormones.

4. There is no good way to assess the balance of hormones without blood testing.

The truth: You need to look at different areas including your blood to fully understand your hormones and what your body needs in order to be balanced. 

5. The metabolism of leading people and overweight people work in the same way.

The truth:  All of our bodies are different. Each obese person is different and each lean person is resistant.

The 4 METABOLIC TOGGLES

These are 4 quadrants to help keep your HEC in check:

  • ELEL: eat less exercise less
  • ELEM: eat less, exercise more
  • EMEL: eat more, exercise less
  • EMEM: eat more exercise more

“Your greatest difficulty is with yourself; for you are your own stumbling-block. You do not know what you want. You are better at approving the right course, than at following it out. You see where the true happiness lies, but you have not the courage to attain it.” - Roman Philosopher Seneca

What You’ll Hear On Today’s Show

0:00 Wellness Force Opening

1:45 Introduction to Dr. Jade Teta

3:20  What is something that people don't know about you that's funny?

5:15  What's your own personal story about overworking and over-training? What lead you to begin learning about the metabolic effect?

10:25  What's the difference between being a detective and being a dieter?

12:50  What is HEC or Hunger Energy Cravings?

16:50 What's the Goldilocks Zone for Hunger?

20:00  How do we know when to add in starch or fat when trying to be balanced?

26:00  What are the 5 Metabolism Myths?

48:50  How do you know if you're facing Metabolic Damage? Can you reverse it?

54:00  How do our emotions come into play with keeping our HEC in check?

1:05:50   What's a Fear PR? Can you tell us about your new book?

1:09:45 Episode Closing

Resources Mentioned In The Show

Listen To Dr. Jade Share

  • How to become a metabolic detective
  • The 5 Metabolism Myths
  • HEC or Hunger Energy Cravings
  • The Goldilocks Zone
  • Starting Line foods (protein, fiber, water)
  • How do we know when to cut out certain foods to keep in balance?
  • How do we know to add in fat or starch?
  • How to create a flexible, structured diet around your personal metabolism.
  • How to burn fat and gain muscle at the same time.
  • How are metabolism adapts to our different situations.
  • How do you know if you're facing Metabolic Damage?
  • How to keep your emotions and stress in balance while keeping our HEC in check.
  • How our willpower and health come into play.
  • The law of metabolic multitasking
  • The law of metabolic efficiency
  • The law of metabolic individuality

Rate & Review Wellness Force

Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard! I thrive to serve better based on your words, feedback, and requests for the Wellness Force Community. (including breaking bad habits)

Thanks To Our Amazing Sponsor

perfect supplements domniate your day wellness forceWant to avoid more trips to the store and save hundreds of dollars a year on superfood supplements?

Check out Perfect Supplements.com

Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout. 

Ask a question for the podcast wellness force radio leave a voicemail

Ask A Live Question For The Next Episode

Click here to leave a voicemail directly to Josh Trent to be read live!

audible wellness force

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 You May Also Like These Episodes

Get More Wellness In Your Life:

So nice!

You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well.

PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address.

Write to me and let me know what you'd like to have to get more wellness in your life!

 

 

 

Jul 12, 2016

On this week’s podcast, Franz SnidemanSenior Strong First Instructor, Primal Move National Instructor, former Collegiate Sprinter and International Lecturer shares the fundamental importance of educating and coaching clients in safe, healthy and holistic athleticism. Today, Franz talks about how we can add sprinting to our fitness routines and what benefits it includes for both body and mind.

Franz is a student of nutrition, Neuro-Muscular Therapy, Primal Move Kids and Corrective High Performance Exercise Kinesiology. As the co-owner of Revolution Fitness, in La Jolla, CA and the author of several books including Revolution Kettlebell Fat Loss Program, he draws on his passion for healthy living, athleticism, knowledge and appreciation of human development, anatomy and personal experience, to have co-developed what he calls the Primal Speed System.

It can be a strange, new journey to add something to our lives that we are unfamiliar with such as sprinting, but Franz has some great tips for both beginners and born again athletes who are eager to get back into shape.

With each new effort, we can change our own behavior and improve ourselves every day.

Why Should You Include Sprinting In Your Workouts?

Sprinting has many benefits, not just for the body, but for the mind as well. 

How many hours did you spend sitting down at your desk today? Most likely you were sitting there for quite some time before you got up and walked around the room. During that time, maybe you got a drink of water, went to a meeting, or stepped outside for some lunch. When you look back on your day, do you think you have had enough physical movement?

If you spend many hours each day sitting at a desk, you will not get the fitness that your body and mind are craving. Maybe you don't have enough time for a long run, swimming, or an hour long fitness class.

Fortunately, the beauty about adding sprinting to your workout is that it's just as viable as any other cardiovascular activities AND it doesn't take too much time. 

The Steady Progression to Becoming a Sprinter

So how can you become a sprinter? Sprinting is vital for fitness, but it needs a progression so that your body can adapt to it.  Franz's advice is to do several steps to gear yourself up before adding sprinting to your workout. If you try going to the track without proper preparation and understanding of sprinting mechanics, then you might face a future injury.

To learn how to sprint, you need to go back to the basics of crawling. Crawling is the first mode of locomotion you do before you can even stand and walk. Sprinting is a standing crawl and the final progression of locomotion.

Once you get the hang of crawling, here are Franz's next 3  steps to prepare yourself for a sprint workout:

1. March while standing in place

To connect the brain with the body and get into a rhythm of movement, begin marching while standing in place. By learning the sprinting cadence, you begin to learn important sprinting techniques such as moving on the balls of your feet, foot striking, and landing underneath your body. Try doing this technique for 5 minutes each day.

2. Build the intrinsic and small muscles of the feet.

Prepare your feet and lower legs for sprinting by building the intrinsic and small muscles of the feet by walking on your heels, toes, and the sides of the feet. First, do heel walks (walking on your heels) with the toes pointed upwards towards your shin. This helps to teach your ankles to be stiff and have dorsal flexed feet so that you run on the balls of your feet and not on your toes.

However, for the next exercise, to teach your body how to do a proper push off when you sprint, you need to lean forward on your toes as you walk. You shouldn't be walking on your tip toes, but leaning enough that your knees are straight as you walk.

For the third foot exercise, you need to do an around the world combination of cycling through these next motions. Begin by walking on your tiptoes followed by walking on the outside edges of your feet, the heels, and finally the inside edges of your feet. Cycle through these motions for 30-60 seconds once a day.

3. Create a great posture with shoulder mechanics

To create a great sprinting form, you should have good posture on the upper half of your body. Begin by sitting up straight. Next, simply start moving your arms in the same motion as you would when sprinting. This will help remind you to keep your arms up and in front of you to create momentum.

All of these steps can easily be done from the comfort of your home. After you have practiced each one, put them together for your next sprint workout.

Build Your Body and Mind with Each Sprint

"Regardless of your goals. If you're an endurance athlete, middle distance athlete, maybe just a strength athlete, sprinting will make you more athletic because it will enhance the functioning of your nervous systems and the way that your brain communicates with your body. And that's a good thing." -Franz Snideman

Just like crawling, you find yourself in a cross body pattern and motion as you sprint. This movement actually connects your body to both the left and the right brain hemispheres. Because of this link, your brain works better, you burn more calories, and you build more muscle and nerve tissue.

The brain develops from movement so that when we learn new skills, we end up building new nerve cells and tissues in the brain. People who do a lot of different movements and move really well tend to learn better than people who do not move on a daily basis. Because of this, short term sprinting is good for the brain because it takes you to a whole new level for a couple seconds before you come back to resting mode.

What happens if you over exhilarate yourself when you sprint?

You don't have to worry about over exhilarating yourself because you have central governors in your brain that protect you from overdoing something that can cause harm to the body. For example, right before you reach your fastest speed, your brain will tell your body to stop going too fast should you pull a muscle.

However, this doesn't mean that you should let the central governors from moving and keep growing as a sprinter and athlete. Sprinting actually helps you to break free from the central governors and take your brain up a step.

How does sprinting help you to lose weight?

Sprinting is not only good for the mind, but obviously the body as well to help you deal with glucose and insulin to shred excess fat and calories. If you take a look at professional sprinters, pole vaulters or hurdlers, their training involves high power and short duration sprints to be able to have their athletic physique.

When you add sprinting and other high intensity exercises to your workout, you should include it with a combination of strength training, walking, and an overall healthy lifestyle. With sprinting, you will see a progression overtime and eventually a healthier, more athletic you.

How to Face Your Problems and Fears to Reach Success

On Franz's Facebook page, he wrote this inspiring post:

"Success requires so much more than people can see. Enjoy the highs and the lows, the ups and the downs. It's all part of the process and Journey. Easily earned success is not character building and does not make you stronger. If you can understand that problems are opportunities to grow than you will not want to quickly give away or avoid your problems. Embrace the problems and the challenges as they make you better and more resourceful." 

We are all on our own life journeys and we dream of different goals, but to get where we want to be, the pathway is not always easy and sometimes unplanned events can stop us from getting where we want to be in life.

You don't stop growing because there's a problem you're facing. Instead, you really grow by taking on the problem by yourself. Figure out which goals you want to achieve and obstacles to overcome. That way, you can grow emotionally and become a stronger person than your were before. It's fine to reach out for help, but understand your role to take on what needs to be done on your part. Nobody else can walk in your shoes. It's your life and your journey.

Resources Mentioned In The Show

Listen To Franz Uncover

  • What are the benefits of sprint workouts.
  • How sprinting can help you get an athletic physique.
  • Fran's mission for Primal Speed Sprinting Workshops.
  • His top tips for preparing your body for sprinting workouts.
  • How sprinting can boost and improve your brain power.
  • How sprinting can affect our hormonal balance. How can hormones help our health.
  • Why we need to set goals, choose an adaptation, and have a WHY to see an end result happen.
  • What success means for Franz.
  • How Franz has learned to take on problems and obstacles to find solutions and reach goals.

download-on-itunesRate & Review Wellness Force

Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard! I thrive to serve better based on your words, feedback, and requests for the Wellness Force Community. (including breaking bad habits)


Thanks To Our Amazing Sponsor

perfect supplements domniate your day wellness forceWant to avoid more trips to the store and save hundreds of dollars a year on superfood supplements?

Check out Perfect Supplements.com

Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout.

 

 

Ask a question for the podcast wellness force radio leave a voicemail

Ask A Live Question For The Next Episode

Click here to leave a voicemail directly to Josh Trent to be read live!

audible wellness force

Get Your Free Audio Book

http://www.wellnessforce.com/FreeBook

 You May Also Like These Episodes

Get More Wellness In Your Life:

So nice!

You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well.

PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address.

Write to me and let me know what you'd like to have to get more wellness in your life!

Jul 8, 2016

Rebecca Hazelton is a licensed Nutritionist, Health Coach, Personal Trainer, and HeartMath Coach running her own consulting business since 2001. This week on Wellness Force Radio, we discuss her latest book, Pleasure Meditation: Your Guide to Joyful Stress Reduction.

Since 2001, Rebecca has been working as a coach and consultant. Throughout her career, she's found that we all face a lack of tools for dealing with stress management.

As a mom, Rebecca is passionate about teaching self-care, how to treat your body with love and respect, and has a nutrition license through AHSU with specialty certifications in Metabolic Typing Nutrition and Functional Diagnostic Nutrition.

Rebecca is also a certified Postural Alignment Specialist with the Egoscue University. Her first of two published books, Choosing Health: A One-Size- Doesn’t-Fit- All Guide to Diet, Exercise, & Motivation is a must-read for anyone interested in living a healthier lifestyle.

Her new eBook Pleasure Meditation: Your Guide to Joyful Stress Reduction has just been released and is a simple 3-minute guide that teaches you exactly how to boost your feelings of pleasure AND melt away feelings of stress.

Letting Go Of Stress

Poor stress management and self-care can lead to other numerous health concerns including fatigue, gut health, thyroid problems, and hormonal imbalance.

Stress can be so hard on the body; sometimes all you need to do is take a deep breath.

But what about taking it further?

Stress reduction tools like pleasure meditation can help you to respond to different situations, feel balanced, and experience joy each day. Today on the podcast, Rebecca shares her own story of experiencing stress and how her F.L.O.W. system of pleasure meditation has helped her to manage it and find greater happiness.

F of F.L.O.W - Focus On Your Breathing

Pleasure meditation can be  very powerful and it's great for those who need it, but don't know where to begin with handling their own stress management. 

The F of Rebecca's F.L.O.W. system is to simply begin focusing on your breathing. Take a couple of breaths to feel present in the moment. During that time, find out where your breathing is coming from. If it's not coming from deep within, but rather from your neck and shoulders, you can be dealing with a great amount of stress.

L of F.L.O.W - Let In Love And Let Stress Go

To let love in and let stress go, you need to switch out stressed out hormones with beneficial hormones in your brain to help balance out that body. How can you do this? With the power of vision and memory.

Let in love by thinking about a wonderful memory of when you felt love. It can be an experience from a recent interaction or pleasure from petting a cat or a dog. Allow yourself to remember and embrace those experiences of your life when you let love in in order to let your stress go.

O of F.L.O.W - Open Up With Gratitude

When you open yourself up to feel gratitude and to be thankful for what you have in your life, it's impossible to feel stressed out in that moment of time. 

Letting in feelings of love is unique to everyone because of all of our different experiences, but sometimes love itself cannot help us feel gratitude. Feeling gratitude is another layer that can help us to experience pleasure and joy.

W of F.L.O.W - Wake Up Your Pleasure Awareness

To free yourself of stress, try to see the world in new light by waking up your pleasure awareness. When you let in love, you experience gratitude and when you start to appreciate the little things in life, you can wake up your pleasure awareness. 

You may begin to see things differently than you ever could before. Maybe colors look brighter, the sun feels warmer, or nature seems more beautiful. With pleasure meditation, you're tapped in to feeling other feelings throughout the day. Think about having your feet on the ground in the moment, but your head in the clouds with other sensations. 

Understand Your Stress Better With HeartMath Coaching

A HeartMath Coach can help you better understand the linking connection between how your heart rate and emotions can affect the amount of stress that you feel. 

Using the bio feedback device, baseline resilience, you can find out you're heart rate is at and whether you are stressed or not. Each person's baseline resilience number is different and it can help a person determine what causes great or little stress.

With HeartMath Coaching, you can learn to empower your stress and react better to moments when the little things in life stress you out.

Resources Mentioned In The Show


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So nice!

You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well.

PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address.

Write to me and let me know what you'd like to have to get more wellness in your life!

Jul 5, 2016

On this week's podcast, Productivity & Success Transformation Coach Craig Ballantyne, stops by the show to talk about how to beat anxiety to create your perfect day. Craig is a fitness expert and the author of the groundbreaking fat loss workout systems, Turbulence Training, and Home Workout Revolution. He has been a contributing author to Men's Health magazine since 2000 and has been the editor of the personal development newsletter, Early to Rise, since 2011.

Understanding Your Own Anxiety

Suffering from anxiety shouldn’t make you feel like a black sheep.

In fact, many people that you  know may suffer from some form of anxiety because 40 million Americans (18% of population) that are over the age of 18 face it each day. Some of these anxiety disorders include panic disorder, social anxiety disorder, or major depressive disorder.

To beat your anxiety, you can change your mindset today.

On this planet, every minute counts and in order to get the most out of each day of our lives, we have to get in the right mindset to take it head on as best as we can by changing our habits.

Just like a fitness transformation, we need to make specific changes in order to see a mindset transformation. A new mindset transformation won’t only help us beat anxiety, but it will also help us become more goal driven and productive as well.

In order to complete this mindset transformation, we can follow what Craig calls The Perfect Day Formula.

How to Follow the Perfect Day Formula

According to Craig, in order to begin following the Perfect Day Formula, we need to do The 3 C’s each day:

  1. Control the morning
  2. Conquer the afternoon
  3. Concentrate on what really matters

The First C: You have the greatest control of your day during the morning hours.

Before you leave the house, your morning is your time to focus on how you can get ahead in the day. Even if it’s just for 15 minutes before everyone wakes up, you control everything that you do.

Start your day on a positive note to help you feel energized and focused with less stress by reading the newspaper, drinking some coffee, or watching the sunrise. Do anything that will help you clear your mind.

The Second C: Conquer your afternoon with the 5 Pillars of Personal Transformation.

Life is extremely unpredictable and anything can happen at the drop of a hat to  throw us off course from our perfect day. Fortunately, with the 5 Pillars of Personal Transformation, we can better prepare ourselves for any emergencies, negative thoughts, or feelings of anxiety that may come our way.

The 5 Pillars of Personal Transformation

  • Plan and Prepare for any obstacles or emergencies that come into your life.
  • Professional Accountability: Look to someone to hold you accountable for your actions and bring out the best in you.
  • Positive Social Support: Who are your cheerleaders? These are the people that are always there for you and will help push you to do better.
  • Meaningful Incentive: Have a big enough reason for why you’re doing what you’re doing i.e. for your children or your health.
  • The Big Deadline: Set a deadline for the big and small goals during the day.

"A goal without a deadline is just a dream." - Craig Ballantyne

The Third C: Concentrate on what really matters by creating a vision for yourself

In order to truly focus on your dreams, you need to create a vision for your life. This will help you understand where you want to go, how you want to get there, and help you make the right decisions overall. For the majority of us, that means creating structure in your life, but a lot of us don’t like structure. So what can we do?

If you know exactly where you want to go, you can get there without any distractions when you follow your own rules.

Instead of seeing structure as something that is holding you back from having the freedom to make your own decisions, structure can be extremely liberating. How you may ask? Well, isn’t following your own rules a lot easier and less stressful than following someone else’s orders?

Why Your Perfect Day Starts With The Goodnight Formula

The 3 C’s begin with taking control of your mornings, but the real magic begins that night before with Craig’s 10-3-2-1-0 Goodnight Formula.

Your Perfect Day already begins 10 hours before you go to bed when you should be refraining from drinking any type of caffeine. Some people may be able to drink coffee or other caffeinated beverages  at night, but for the majority of us, it can really affect our sleep cycle.

As the day continues on, at 3 hours beforehand, you should not eat any heavy meals or drink alcohol. If you go to bed with alcohol in your system, you will most likely wake up feeling even more tired than you did the night before.

To help you begin to relax more and not be stressed before you sleep, you should stop doing any type of work activity 2 hours before bed. At 1 hour left to go, it’s time to put away the electronics, turn off the TV, and avoiding looking at your phone’s screen.

Whether or not you had a great night’s rest, zero is the number of times that you should hit the snooze button in the morning. If you allow yourself to fall back into a sleep cycle, it will be even more difficult for you to get up and enjoy your 15 free minutes to take control of your perfect day.

How To Know If It’s Time For You To Change Your Environment & Relationships

Whether they realize it or not, our friends, family members, and coworkers can sabotage our formula for a perfect day.

When we’re trying to create the perfect day for ourselves by following the 3 C’s, the Five Pillars, and the Goodnight Formula, we can face different challenges. To get through them, we need to have the best support system that we can possible have from the people in our lives.

These are that people that are there for you no matter what with their love, support, and kindness.  Unfortunately, they can also sabotage us sometimes.

To move forward and grow, we may have to change our environments. It may not be forever, but if you have a goal in mind, you may have to change your schedule and your activities to reach your goal. You don’t have to leave people behind, but this may also mean that you have to change the environment you’re in if you truly want to see yourself improve each day.

If you’re in a toxic relationship that does not allow you to grow in anyway at all, you might have to give the gift of goodbye. That way, you can create space to allow new people into your life who will support your goals and hold you accountable for them.

What Not To Do During Your Perfect Day

When we face anxiety, we may follow negative habits that are holding us back from having a perfect day. Craig gave us so much great advice on what we should be doing to beat anxiety and create a perfect day, but he also has a Do Not Do List of what we should not be doing:

  • Do not hit the snooze button.
  • Do not check your email first thing in the morning.
  • Do not answer all phone calls.
  • Do not mindlessly surf the Internet.
  • Do not waste time arguing or gossiping.
  • Do not consume food or drink that makes you tired.

These are some good tips to help you create a perfect day, but what about your own unique list?

How can you be less distracted and more productive during the day?

Take some time to write down what you’re doing each day and discover when you’re distracted and when you’re productive during the day. That way, you can create your own Do Not Do List and focus on the most important tasks you need to complete during your productive time.

More About Craig

Craig Ballantyne is a Productivity & Success Transformation Coach from Toronto, Ontario, Canada,and the author of The Perfect Day Formula: How to Own the Day and Control Your Life. He has been contributing to Men's Health magazine since 2000, and in 2001, Craig created the popular home workout program, Turbulence Training.

On his journey to success, Craig had to overcome crippling anxiety attacks, and he beat them with his 5 Pillars of Transformation. Today Craig shows men and women how to use the 5 Pillars to lose 10 to 75 pounds, get a raise and make more money, find the love of their life, and overcome any obstacle in the way of success. You can read his daily essays on success, productivity, and fitness at EarlyToRise.com

What You’ll Hear On Today’s Show

0:00 Introduction to Craig Ballantyne

2:45  How did your childhood help you become the person that you are today?

3:45  How Craig transitioned from Fitness to Mindset training

5:26  What was one of Craig’s most growth in his transformation? What did you experience with the Law of Attraction?

8:25  What compelled Craig to write The Perfect Day Formula

9:25  The 3 C’s explained: 1) Control the Morning

10:15  How does Craig structure his morning?

12:05  The 3 C’s explained: 2) Conquer the Afternoon via the 5 Pillars of Success

14:12  The Goodnight Formula explained: why the perfect day happens the night before.

16:40  The 3 C’s explained: Concentrate on what really matters

17:40  How can creating discipline and rules later lead to success in life?

18:58  How Craig worked through his own anxiety to live this transformed life.

21:45  The 5 Pillars-No. 3) Having positive, social support in your life.

22:55  Sometimes our friends, families, and co-workers can either knowingly or unknowingly sabotage us to have a perfect day.

23:25  Craig’s experience with giving the gift of goodbye to someone.

25:20  The 5 Pillars: No. 2) Professional Accountability

27:05  The 5 Pillars: No. 4) The Meaningful Incentive

30:00  The 5 Pillars: No. 5) The Big Deadline

32:00  What helps people to decrease their procrastination?

34:35  How to follow a not to do list that’s just for you and how to find your productive time.

36:55  We face 150-275 decisions each day- How do we beat this decision fatigue?

38:25  Visioning the future: What type of legacy does Craig want to leave when he’s gone?

39:55  How do we make mistakes and get through them? What mistake has Craig worked through?

42:05  7 for 7 Fast Questions

47:00  Episode Closing

Resources Mentioned In The Show

Listen To Craig Uncover

  • How to beat anxiety from within yourself.
  • Craig’s own experience with anxiety.
  • How Craig went from a career in fitness to improving mindsets.
  • Craig’s personal growth transformation with the Law of Attraction
  • How to create your perfect day with the 3C’s and the 5 Pillars of Personal Transformation.
  • What not to do to create your perfect day.
  • The 10-3-2-1-0 Goodnight Formula
  • How you can change your environment to improve yourself.
  • How to avoid decision fatigue.

 


download-on-itunesRate & Review Wellness Force

Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard! I thrive to serve better based on your words, feedback, and requests for the Wellness Force Community. (including breaking bad habits)


Thanks To Our Amazing Sponsor

perfect supplements domniate your day wellness forceWant to avoid more trips to the store and save hundreds of dollars a year on superfood supplements?

Check out Perfect Supplements.com

Go to perfectsupplements.com/wellnessforce to get your grass-fed collagen from today's show and sign up for a free membership, plus get 10% off your entire order - just enter promo code "wellnessforce" at checkout.

 

 

Ask a question for the podcast wellness force radio leave a voicemail

Ask A Live Question For The Next Episode

Click here to leave a voicemail directly to Josh Trent to be read live!

audible wellness force

Get Your Free Audio Book

http://www.wellnessforce.com/FreeBook

 You May Also Like These Episodes

Get More Wellness In Your Life:

So nice!

You read all the way to the bottom? That's what I call love! I do the same thing for the people, things, and movements I care about as well.

PS: Looks like you and I share the same passion. I'm grateful for you and want to extend you my email address.

Write to me and let me know what you'd like to have to get more wellness in your life!

 

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