Anxiety Problems?! Try THESE

Anxiety Problems?! Try THESE

When I REALLY began dedicating time and effort to my own personal development, one major focus was this idea of anxiety. I wanted to get to the bottom of the stress, anxiety, and depression problems I had been facing.

I heard at one point that you can often find your purpose in life by looking at hardships you’ve faced. The things you’ve struggled with the most. I also heard Brian Tracy say “When God wants to give us a gift, he wraps it in a problem. The bigger the problem, the bigger the gift.”

If you’re one of the millions who suffer from anxiety, I’m hoping these ideas will help you. I’m hoping they’ll allow you to break through completely, feel a little stronger as you work things out, or give you some support and encouragement by knowing that you’re NOT alone and you CAN switch your own patterns..

So What Is Anxiety?

Remember that anxiety is natural. It’s something that happens, like anything else, to tell us something we need to understand. It’s letting us know about our environment and what kind of thoughts we’re working with at a given moment. Anxiety is just an e-motion… it’s energy in motion.

It’s easy to judge our feelings. “I shouldn’t be feeling this. It’s bad.” And this is EXACTLY what keeps people stuck in their heads, creating more of this anxiety. Your anxiety is something you’re feeling, so it’s right. Your body and intuition never lie. They’re just telling you what’s going on. It’s just like when you feel happy to see someone. That feeling, that emotion… it’s telling you about what’s going on in your environment.

A Quick Word On DEFINITIONS

Pay VERY close attention to how you define things. A definition can change your entire outlook on a given situation. IMPORTANT: Your anxiety doesn’t have to be solved because it’s NOT a problem. Anxiety is natural so it’s there for a reason. And it’s prompting us to move into action. So it’s real adaptive.

Now, if you consider it a disorder because it’s impinging on your life and wellbeing, then it’s a CHALLENGE. And what is a challenge? Something that is to be learned from and overcome. Definitions are important.

Fact 1: Getting pissed off at your anxiety issues will cause more of them.

I know it’s easy to be pissed about it, how it’s held you back, and how much it’s drained you… but the more you get frustrated about it, the more of it you get. Frustration is stress… which is anxiety. So just CHIIILLLL… be glad it’s there… it’s part of your guidance system. So it’s doing more good that you know.

Fact 2: Anxiety is telling you about your environment and the thoughts you’re working with.

Your body KNOWS EVERYTHING.

Fact 3: You need anxiety.

Anxiety pushes us into action. Without this, we wouldn’t be able to do shit. If I have a test coming up and I feel anxiety, what’s it telling me? It’s saying this test is important and I want to the outcome to be a passing grade. So what do I do? PREPARE FOR IT. Use that anxiety energy to move into action to achieve your goal.

 

This Fuckin’ Guy (5 Health Tips From Steve Reeves)

This Fuckin’ Guy

Steve_Reeves

5 Health Tips From Steve Reeves

Just finished a workout inspired by this fuckin’ guy: Steve Reeves.

Steve Reeves was a Bodybuilder, Actor and Philanthropist of the 1950’s and here’s he’s a dude to read up on and learn from: HIS MINDSET.

As you can see, he built an incredibly solid, powerful body. But the WAY he did it is key. I’m all about finding and practiving the Universal Principles of success and goal achievement in any area.

For Steve, it wasn’t about JUST the physical Body. He worked for overall Health, Wellbeing and Success in Life. His Health and Fitness program his on all three of the THLR categories. And what’s even better is that he stuck to the BASICS.

PHYSICAL:

1) FORM: Steve focused on form. He suggested sticking to PERFECT form. Otherwise, it slows progress. This is also a key to build a balanced, symmetrical Body.

2) REST: “Workout 3 days per week and no more.” People often overtrain, thinking more is better. But Steve focused on hard work in the gym and BIG rest outside the gym.

NUTRITION: 

3) NATURAL FOOD: A whole foods diet. That’s it. He ate a lot of fruits and vegetables and listened to his Body. He had three square meals a day. Eggs, Salad, Fish, Nuts. Bananas, Lemon, and Honey gave him fuel for his workouts. Very basic. Very effective.

MINDSET:

4) POWERWALKING: Yes. A Bodybuilder talking about the benefits of Powerwalking. I dig it.  He practiced and taught this for overall Health, mental clarity, and Wellbeing. He suggested walking harder and faster wherever you are going- flat ground, up hills, with weights or with a weight vest on.

5) DEEP BREATHING: This goes along with the Powerwalking. I’m a huge advocate of Meditation, Yoga, deep breathing and all that, so this one really resonates.

Steve used deep breathing during sets and in between in order to fuel his workouts. The surplus of Oxygen gives us more Energy and clarity.

Back 2 Basics

When I started weight training, I was inspired by a lot of people. There was something about the old school guys that really hooked me. It was the NATURAL approach they took. Barbells, Dumbbells, Pullup Bar and you’re all good.

I’m continuing to bring things back to the basics in my own Life as I work on the Root- the foundation. I learned the hard way that we don’t need to re-invent the wheel. There are things that work and things that don’t. Sticking to what works and mastering each one is the key.

Goals Take Time (Water Them)

Goals Take Time

(Water Them)

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A lot of questions have been coming up about breaking through plateaus and getting results quicker. A lot of times they’re about the frustration that comes along with not hitting goals quickly enough. We live in a “have it now” society, so it’s real easy to fall into this trap:

1) Set your fitness goal
2) See some results
3) Hit a plateau
4) Get pisssed about it
5) Quit

Working on this farm has taught, and continues to teach me a lot. And one of the most helpful lessons I keep learning is this:

“Be patient. Crops don’t grow overnight. Water them and care for them over time.”

When you set your Fitness goal, you’re planting a seed. It’s just an idea that COULD become something. Just like the farmer plants a crop. The seed has the intention of becoming something. YOU have the intention of being in shape, strong, healthy, and happy. The crop seed has the intention to become a strong plant that produces fruit.

When you plant that seed… that idea… You gotta remember- you’re the farmer in that greenhouse. You’re taking trips out to it every day to make sure the conditions are right. This means taking an active approach in your Fitness, learning, and enjoying the process.

This is why I have clients read up on specific subjects, learn, and talk about them. The aim is to BECOME the process- just like the farmer caring for the crop.

The Farmer’s Art

The Farmer has a routine with those crops he planted (the ones above take a short time… about 90 days). He goes out and adjusts temperatures, turns water on and off, checks the soil, pulls weeds, etc. He’s making sure that when the plant really starts growing, the surrounding conditions are just right.

So when you feel like you’re not seeing results or making progress, CONTINUE practicing. Keep learning about Exercise, Nutrition, and all those Mindset techniques. Stay involved in the process and find ways to enjoy it. Why? Well, if you don’t, you’ll quit.

 The best food is grown organically, over the course of months, with proper care. This is how you get the BEST results. And the farmer knows this- with patience, consistency, care, and awareness, the farmer gets nutrition food from a tiny seed he planted MONTHS ago.

ENJOY IT

Fitness is fitness. If you get that six pack, you’ll have reached a goal… but you’ll set another one. If you achieve that perfect physique, same thing. What makes a difference is that process you underwent to get there and how much you enjoyed it.

Take pride in your fitness journey and love it all- the times you’re making progress AND the times you’re not. Keep learning and getting better. As long as you practice that, you’ll keep yourself motivated and inspired.

KEEP WATERING YOUR GOALS

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Try A New Exercise This Week

Try A New Exercise This Week

It’s real easy to stick with the same exercise routine every day or every week. To keep doing those same movements that you know so well. Same thing goes with that nutrition plan and daily activities.

Now, it’s good to have a set routine, but without variety, we can become bored. Motivation can go out the window because we’re no longer challenging ourselves. Muscle growth can stop and we can easily lose a lot of that hard earned progress…

When we learn something new- an exercise, a skill, a hobby, etc… motivation goes flying up. The Mind/Body becomes engaged and energy increases. Things become fun again. This is where your overall progress starts back up.

“What Should I Change Up?”

If you’re doing the same thing in the gym every day, just change it up A LITTLE and note how you feel AFTER the workout.

For exmple: If you always do cardio, try some strength training:

Simple Strength Training

1 Set of Bench Press or Pushups
2 Sets of Body Weight or Barbell Squats
1 Sets of Bent Over Rows

That right there is a very simple change that’ll do wonders for your energy, motivation, and Body.

Another simple change up would be to spend one day doing Yoga, deep breathing, stretching and mobility exercises. These help with recovery which will get you feeling refreshed and renewed for your next workout.

FEAR AND LEARNING

You can also take a little time to learn a brand new exercise or way of training. Ask a trainer at your gym or do some research on a new training method. The simple act of asking and then engaging in that unfamiliar process will get you excited, motivated, and focused on your fitness progress.

When we learn something new- especially something that scares us- confidence levels go up. New neural synapses and connections are created in the brain and we feel a deep sense of empowerment and satisfaction.

If you REALLY, REALLY want to get your motivation and energy up, choose an exercise or new way of training that’s way outside your comfort zone. This will boost you up and get you feeling incredible.

WORKOUT CONFIDENCE

Confidence is a huge part of my training and coaching philosophy. I take a lot of time to train my clients to:

1) Come in excited, eager to workout and learn new skills.
2) To engage fully and enjoy the process of working out.
3) To leave feeling on top of the world. CONFIDENT as ever.

If you’re not feeling engaged and confident, it’s time to switch things up a bit. Try that new exercise this week. Ask someone to teach you a new skill. Get excited. All of this increases the energy and the strength of your Body!!

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MAINTAIN MOMENTUM: Travel & Get Stronger

MAINTAIN MOMENTUM

Travel & Get Stronger

AW YEAH. There’s a set of questions and common sticking point that comes up all the time- and it involves losing progress. Specifically on vacation.

Here the basic issue: “I get frustrated with myself when I lose progress over vacation. Then it takes a while for me to get back on track when vacation is over…”

***(If you’ve lost momentum and need to get back on track, schedule a Skype coaching session now! TrainHardLiveRight@gmail.com)

To answer this set of questions, I recorded a video while I was in Maine. In the video, I go over the ONE thing you can do to completely overcome this common obstacle.

If your vacation involves lack of exercise and crazy, care free eating… it’s all good. But if that causes guilt and frustration when you lose progress, you gotta work with it.

And luckily, it’s easy to work with. Here it is: Use the Lever Effect. 

The Lever Effect is the coaching method I use to show you how to change just ONE habit or part of your day in order to create big change and make progress…

When you’re on vacation, you can do exactly that- just choose ONE thing that’s in line with your fitness goals.

For General Fitness:

- Jog in the morning
– Meditate at night
– Visualize and write out your goals
– Drink a lot of water

ENJOYMENT:

There’s a Flow State you can reach when you work toward your goals AND enjoy the process. Doing this on vacation will give you a gigantic sense of fulfilment…

At the end of the day, we’re after progress right? We want our hard work to pay off. It’s good to not give a fuck on vacation (and in general), but if it’s gonna cause that progress train to stop, use that remedy: Just discipline yourself to do ONE thing in alignment with your goals. Practicing that discipline will also help you to work with and improve other areas of your Life.

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Juice For The Journey

Juice For The Journey

While I was training my client Byron, I noticed something. He was pushing a sled, sweating a bit and we were having a casual conversation. We were talking about something stupid…laughing.

He was EASILY pushing a little under 200lbs. Two months ago, 200lbs was COMPLETELY out of the question.

Awareness of Progress:

When I brought that to his attention he was shocked. He realized that 2 months ago he could only push about 100lbs. INSTANT SPARK and change in energy.

For most people, this wouldn’t be a big deal. But I get deep and I’m obsessed with these concepts and really seeing them in action. As he became aware of his own progress in that very moment, his mindset (and Body) completely changed during our workout. It brought our workout up a few notches. And that makes all the difference…

 This is why the THLR Axiom “Awareness of Progress builds confidence, momentum, and drive” holds true.

When you take a second and notice that your hard work is paying off, you’ll find yourself filled with energy to workout harder, longer and more focused. 

Recognition… To Keep Going:

I feel like we all need some recognition for our hard work. BUT… the recognition should come in this form: “Look, you’re doing some good shit here. Great work. KEEP IT GOING and dig even deeper. Go even harder.” I think we need both sides of that to keep improving.

The recognition should allow you to see that you’re capable of creating change, that your hard work is paying off, and that you do have that power to keep moving toward that goal you set.

Progress Points:

Set up a progress point for yourself today. Take a photo, write down your weight, and write a quick note about how you feel about your overall fitness. This is your point A.

Then set your goal and get to work knowing you’ll be looking at today’s photo in about 12 weeks… realizing and really feeling good about the fact that you worked your ass off to achieve your goal.

Takeaway:

Your greatest joy in working out will come from seeing that you set a crazy goal at one point and you’re steadily moving toward it. That you challenged yourself to become stronger and you’re doing it. Seeing your new body and level of strength… and being humbled by the fact that what you do now was at one point a distant dream…

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Energy Work- Finding True Self

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Energy Work- Finding True Self

Happiness, health, flow, openness to experience, vitality. ALL that stuff. Where does it come from? We all want it, but how and where do we get it. (Possible) Answer: It all comes from tapping your “True Self”.

(The above photo is from a 12 hour workshop I went to called “Finding True Self” through Body And Brain Yoga.)

Overall, the workshop was dope. INCREDIBLE energy work and insightful topics- dynamic meditations, chanting, singing, dancing. All that.

THINKING VS FEELING

During the workshop, we talked about some different topics, but in more of a FEELING than in a thinking way.

The “True Self”, according to tradition is associated with feeling, not thinking. It’s your essence. It’s flow. It’s creative and expressive. It’s fuckin POWERFUL. On the other hand, there’s the “you” that you’ve become familiar with through years of conditioning. This, they refer to as the “false self”. It’s associated with limitation, stuckness, stagnation, and repressed emotion.

“Finding True Self” was all about tapping into that greater, unlimited self and building a relationship with it. This is what THLR and Ron Barz are all about- finding more and more about the true you, working with it, and cultivating it over time. Breaking through limitation and really tapping into your power and talent.

You can tap this greater self in a number of ways, and here are some of the best:

- Let yourself flow with your creative work. Writing, music, dance, painting, whatever you choose.
– Body Work- Exercise, dynamic meditation, massage.
– FEELING your heart and soul- what is it trying to express and how?
– Getting away from every day routine and doing something that excites you.

That all sounds easy, but it can be somewhat difficult for people. Here’s why:

We’re generally conditioned to repress emotion instead of expressing it. There’s alot of judgement and not a lot of “safe places” where a human being can really feel free. We’re taught more to think and analyze without honoring heart and soul. And that’s where the blockages are…

MOVEMENT AND SOUND

…but fuck all that.

Exercise. Eastern Philosophy. Music. Three practices I gravitate toward for this very reason. To EXPRESS and continue to build a relationship with myself on a deep level.

1) We absolutely need movement. We evolved through movement. It helps keeps us healthy and strong. It allows us to “unblock” that stuck energy and emotion from every day life.

2) Music and sound give us a voice for expression.

3) Ideas associated with Eastern Philosophy gives us the comfort of knowing it’s okay to do that. It’s natural and that other way just doesn’t work. So yo… move and express yourself. Always.

One other thing: DO NOT allow yourself to be boxed in. Never allow people, situations, or your old conditioning to get in the way of what you truly want. This bocks your “True Self”.

Express yourself through movement and sound. It’s a power practice. You don’t have to go to a 12 hour seminar. You can do it every day when you wake up. Just move and make sound. This is in your natural human Blueprint.

So you wanna have energy and feel happy? Energy and happiness comes from expression, not repression. Feel those emotions, all of them. The amazing gifts and things you’re grateful for, along with the heart ache, sadness, pain and grief. Fuck it. All of it. That’s life. Let it flow.

YOU’RE MASSIVELY STRONG. TAP INTO YOUR TRUE SELF. \

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Your UNIQUE Transformation

Your UNIQUE Transformation

You ever seen those commercials that show people’s transformations? A before and after picture- the after picture showing abs and a completely shredded body, 6 pack abs and all…

These transformation ads can do one of two things to you. They can fuel you to keep going after your goals and push even harder. Or they can get you completely frustrated, wanting to quit on the spot.

Questions and concerns about the “transformation” come up alot. But here’s what you absolutely have to remember: Your transformation is UNIQUE. It’s completely up to you and your own vision. Your own speed, your own style. Your own level of dedication.

When we set a goal, we’re asking to be challenged in order to attain something. We begin seeing changes and get even more excited, but then that road block can come up along the way- seeing someone else’s progress or results and getting frustrated. Being aware of this little trap can be the difference between you continuing with full force or completely stopping.

THE MINI TRANSFORMATIONS

As a coach and supporter of your progress, I’m gonna ask you to do something: APPRECIATE the shit out of your mini transformations. The small changes that come up as a result of your daily focus, dedication, and persistence. That 1 pound dropped… that new nutritional habit that gives you energy.

These “Mini Transformations” continue over time and eventually add up to a “Major Transformaton”... just like the ones you see on TV. Now, your transformation may or may not involve a 6 pack. It might involve muscle mass. But if you stick to the script, your transformation will be UNIQUE to you. And this is the best part. It’s YOURS.

Stay on your path and remember why you started. Stay in that flow state and continuously make progress… little by little, day by day. When you notice little changes in your physique, mindset, or abilities- be grateful for them and keep building on them. You’ll astound yourself over time.

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“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” -Thomas Jefferson

Warrior Leg Training: STAND UP

Warrior Leg Training: STAND UP

Aw Yeah, Aw Yeah. What’s really good? Barz here to start this week off with you. Today we got a 3 Part Workout to build Strong, Powerful Legs (check out the 3 Part Chest Workout too).

We all like training to cut fat, get strong and look sexy right? That stuff is cool and absolutely motivating. But it’s that  inner development part that really packs a punch. The transformative aspect of training.

The gist of THLR Body/Mind Training is this: Understanding that the way you train teaches you and helps you develop different aspects of yourself…

THLR Body/Mind Training for legs:

1) Stability/Balance/Slow Breath Strength: Bosu Ball Squat Holds. People learn to stay cool, focused, and relaxed under pressure through this practice. It teaches you how to solve problems for the long term and literally “balance things out”. This method is also good for active rest and recovery.

2) Progressive Strength Training: Barbell Squats. Progressive overload teaches people how to handle more and more pressure over time. You’re literally “standing up” with weight on your back. You RISE UP stronger through life stressor that push down on you. See the connections?

3) Explosive/Power Work: Weighted Jump Squats. People begin going at life problems and situations more pro actively through Explosive Training. They begin feeling more empowered. Your inner fire will burn BRIGHT as you not only push through resistance… but EXPLODE through it.

Check out Warrior Leg Training: STAND UP….

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“A tree can only grow as strong and tall as it’s roots allow”… ever heard sayings like that? Your Legs are your foundation. They’re what you stand on every day. They’re your root system.

roots

The stronger and more powerful your legs are, the more confident you will be. Use the above workout as a template and FEEL yourself developing those inner aspects as you do each movement. Visualize yourself becoming more confident, more resilient, and more powerful with each exercise. This creates a massive shift in your own beliefs about yourself.

Keep working and progressing. Your hard work and dedication will pay off. 

Drink Some Tea (Energy Booster)

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Drink Some Tea
Energy Booster

Energy, yo. Energy. People ask about Energy all the time- “How do I boost Energy pre workout? How about in the morning?”

The thing about energy is that we already “have it”. We just need to turn that switch on and then use it. Then we have more of it. A morning drink can help with that little switch…

Heres a a potent energy formula that gives you a gradual increase in ENERGY and FOCUS. This is what you want. Not a jolt and then a big crash.

The benefits of drinking Tea in the morning?

- Turn that switch on and feel that energy flow.
– Get focused and feel good.
– BOOST METABOLISM AND BURN FAT
– Improve digestion/detox
– Load your body with vitamins and nutrients for the day.

 And it’s easy as fuck to make…

1) Buy some Green Tea
2) Buy some Yerba Mate
3) Boil some water
4) Put the mixture in a tea strainer and make that tea
5) Drink that shit
6) FEEL THE POWER

Easy, right?

I recomended this combo to people for pre workout and for early morning to get in the ZONE.

****OPTION: You can also add ginger to this or raw honey for the taste. Green Tea and Yerba Mate are the two baseline ingrents.

Under A Microscope…

GREEN TEA:
Green Tea contains TONS of antioxidants. All of which keep your body lean, strong and healthy. Antioxidants can slow down and even reverse damage in your body. THEY’RE ESSENTIAL. It also contains Theanine. Theanine is a relaxing amino acid. This is why you feel a sense of calm when you drink it. The little bit of caffeine plus theanine will get you feeling alert, yet calm and focused. A perfect combo for working out or getting work done.

YERBA MATE:
THIS. Drink this. Yerba Mate has tons of health benefits. It contains 15 amino acids (the building blocks of muscle) and tons of vitamins. It has been used for medicinal purposes for thousands of years.

Try this and see how it works. Let me know. The goal is to GET IN THE ZONE early and dominate you day. Tap the inner champion, yo.

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“Remember, progress is a process. Results are seen and appreciated over time. Success comes from habits. Wake up, drink some Ron Tea and focus on YOUR VISION. Whatever the fuck that might be.”

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As always, hit me up with questions. Post on my Facebook Page…

For your FREE consultation and to start up your THLR program, email: TrainHardLiveRight@gmail.com

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