What does Mindfulness even Mean?
Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.
While mindfulness is innate, it can be cultivated through proven techniques, particularly seated, walking, standing, and moving meditation (it’s also possible lying down but often leads to sleep); short pauses we insert into everyday life; and merging meditation practice with other activities, such as Yoga or sports.
When we meditate it doesn’t help to fixate on the benefits, but rather to just do the practice, and yet there are benefits or no one would do it. When we’re mindful, we reduce stress, enhance performance, gain insight and awareness through observing our own mind, and increase our attention to others’ well-being.
Mindfulness meditation gives us a time in our lives when we can suspend judgment and unleash our natural curiosity about the workings of the mind, approaching our experience with warmth and kindness—to ourselves and others.
Regardless of territory or religion, different ancient civilizations used intermittent fasting and were fully aware of its effectiveness.
In ancient Indy, Greece, and Egypt, the ancients used intermittent ‘fasting’ to treat certain diseases, but also as prevention.
They used it to strengthen the body, as intermittent fasting kicks off a set of processes in the body, as the release of more Norepinephrine, an organic chemical in the catecholamine family that functions in the brain and body as a hormone and neurotransmitter, giving the person practicing the fast more energy, alertness, and focus.
Even before the ancient Egyptians, Greek and Hindu, due to food scarcity our ancestors, hunter-gatherers, practiced intermittent fasting. Before agriculture, people ate what they could hunt when they returned home empty-handed, and wild berries were nowhere to be found, periods of starvation took place, and this greatly strengthened hunter-gatherers.
If we take a look at the history of different religions and their connection with intermittent fasting, we find how Judaism has several annual fast days including Yom Kippur, the Day of Atonements; in Islam, Muslims fast during the holy month of Ramadan, while Roman Catholics and Eastern orthodoxy observe a 40 day fast during Lent, the period when Christ fasted 40 days in the desert.
A study, published in the journal Cell Metabolism details advances made in the research of mitochondrial connections and explains how intermittent fasting is crucial to increase lifespan. According to the researchers, dietary restriction and intermittent fasting have shown in the past to be able to help health during the years of old age, so understanding why this phenomenon occurs is a crucial step towards the therapeutic use of its benefits.
Exercise: Sets: Reps:
Squats 4 8-12 (Medium)
Leg Press 4 8-12 (Medium)
Barbell Lunges 4 8-12 (Light)
Leg Extensions 4 15 (Light)
Leg Curls 4 15 (Light)
Pistol Squats 4 MAX (Body Weight)
Starting off the week with mindfulness is highly recommended, as it sets a tone for your week! Repeat this in your head, or out loud!
Today's Mantra is as follows:
Do this along with deep, belly, breathing for no shorter than 5 minutes. This is a great exercise to practice DAILY!
Every Minute on the Minute
10 Goblet Squats
10 Jump tucks
Post EMOM Stabilization Work
- Farmer Carries (Heavy) 40yds
- Planks (1 min)
- Bosu Single Leg Balance (1 min)
- Alt V-Ups (20 each side)