![]() ![]() Happiness isn't a thing to accomplish it's a state of mind entirely controlled by ones self. ![]() Few things will bring as much happiness and joy to your life as taking a few seconds each day to remember some of the true beauty and gifts you already enjoy in life. I prefer to write down, but at least say aloud, 3 very simple, but specific, things you are grateful for. During the 5 minutes in the sun complete the following 3 elements of your perfect morning. It also does wonders when you want to try to sleep well at night and far better than a vitamin D pill. This 5 minutes causes a glorious hormonal cascade that tell's your whole body to wake up and start the day. Inside the deepest most primal part of your brain, let's call it your lizard brain, is an internal time clock called your circadian clock or rhythm. I think there's pretty strong consensus increased social media viewing time is correlated to negative mental health signs and symptoms. Not be reactive and see some frustration inducing email or text. You wanna be proactive and get the jump on the day. Or until you complete your perfect 30min morning. NO CELL PHONE, NO EMAIL for the first 30min upon waking. Which brings me to my next point, no phone first thing in the morning. All proactive self discipline, nothing reactive. Make your bed and your day has started with positive momentum. Jocko Willink, author of Extreme Ownership and Discipline Equals Freedom and all around bad ass navy seal, links the victory of the made bed to momentum, which breeds motivation, which in turn builds increased momentum. If you make your bed it's the days first completed task, and a victory for the day. Start your organs before you start your day. This is like a shower to wake up all your internal organs and has a major impact on normalizing the vital functions of these organs. Himalayan pink salt is the gold standard and one of the most nutrient dense substances you can put in your food hole. Immediately drink a tall glass (500ml-ish) of water with a squeeze of lemon and pinch of sea salt. Sleep is not only one of the 3 pillars of health along with physical activity and nutrition, sleep is actually the foundation of good health. Fat in this area has the most detrimental impact on health due to the proximity of the vital organs. Also expect increases in the fat around the abdominal area. Deresased sleep also leads to increased risk of neurodegenerative diseases such as Alzheimer's, Dementia and Parkinson's. In fact, the morning after spring daylight savings time adjustment, where we lose an hour of sleep, has the highest rate of heart attack compared to any other day of the year. Decreased sleep causes drastic spikes in metabolic diseases (stroke, heart attack, diabetes, and cancer) rates. Few lifestyle risk factors are as dangerous as too little sleep. Sleep and wake as closely linked to the sun as possible and, after 8hrs sleep. This is for everyone and can be done by anyone, need not be a boundary pushing athlete Here is my 30min morning routine which is the culmination of recommendations from no less than a dozen masters of health, wellness and athletic performance. Not 2 months, not 2 weeks, not even 2 hours. Step forward.Give yourself one perfect 30min morning and I guarantee you'll change something significant in your morning routine for a positive impact on your health. Whether it’s on the battlefield or on the beat, don’t hesitate. That means you’ve got to stop thinking about it and stop dreaming about it and stop researching every aspect of it and reading all about it and debating the pros and cons of it and just start doing it. ![]() You have to do it and you have to do it now. And the weights out there in the gym, they’re not gonna move themselves. Because the idea isn’t gonna execute itself. One of the best things I’ve learned is that anyone has what it takes to travel the hard road. You are going to have to do things that you don’t want to do. Don’t let some voice in your head that’s lazy and weak and pathetic start to run things. You have to take charge of the situation and take charge of your life. That’s what you have to do to achieve anything. Once you reprogram your brain and tell yourself that tomorrow is not a viable option. Doesn’t matter, get out there and do what you’re supposed to do whether you feel like it or not well. Maybe you don’t feel like doing something. Your feelings don’t matter, that’s the deal. Get out there and live and strive to be better because the life you’ve got - which I just said was a gift - it is a gift, so live it. ![]() So get out there and do the things you want to do. You really you don’t know when it’s gonna end. And if I was to talk to my 26-year-old self, I would tell that kid that you don’t have time. “You feel like your life is gonna last a long time. ![]()
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