2021

“All profound things and emotions of things are preceded and attended by Silence. . . . Silence is the general consecration of the universe.”
– HERMAN MELVILLE

Starting your day well:

  1. Have something to look forward to Plans with a friend are always good.
  2. Manage your mood: Don’t check your email. Do what gives you a feeling of control.
  3. Eat breakfast: If you eat nothing and end up killing someone, well… I hope it’s not me.
  4. Do something you dread: You’ve got the willpower. And you’ll feel so much better afterward. Shower singing counts!
  5. Send a “thank you” email: Yes, it’s that simple. Really!
  6. Plan how you’ll deal with challenges: Think about the worst that could happen and it probably won’t.
  7. Kiss somebody you love: If this makes you late for work, feel free to blame me.

The Importance of Sleep

https://shawnbellon.com/2018/08/06/circadian-rhythms/

https://shawnbellon.com/2018/10/12/binaural-beats-for-improving-physical-mental-health/

Self Analysis:

1. Am I achieving my daily workout goals including weights, sets, and reps?
2. How am I feeling at the start and finish of my workouts?
3. How is my nutrition in all honesty? Am I following the goals for myself? How am I tracking my nutrition?
4. How is my overall sense of self including self-esteem, energy, mobility, resting heart rate when waking, and motivation?
5. What can I do differently for achieving better workouts and reaching current goals?

GOALLLLLLLLLS!!! (English soccer announcer voice):

1. Set short-term goals in writing.
2. Short-term goals should lead you to a long-term goal. Allow for occasional setbacks along the way, but regard them as learning experiences, thereby, turning those setbacks into a positive.
3. Set a training schedule and stick to it 
4. Take pain and fatigue as signs that you are working hard to achieve your goal, not as negatives.
5. Challenge yourself in training.
6. Devise your own, personal definition of success. It’s what you say it is, not what someone else says.
7. Believe in yourself and foster positive aggression in your training.
8. Listen to your mentor’s advice and apply it to your workouts.
9. Build strong self-confidence.
10. Take action!

In my opinion, getting VERY strong and muscular comes down to a few key variables:⁣
𝟭. 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝘃𝗲 𝗢𝘃𝗲𝗿𝗹𝗼𝗮𝗱⁣
– To get strong, you need to follow a program that facilitates progressive overload. If you’re not improving over time — be it the number of reps you do of a given exercise at a given load, the RIR of a given exercise (more on that below), or the intensity of the weight that you’re using, you’ll have a damn hard time getting stronger.⁣

𝟮. 𝗞𝗲𝗲𝗽 𝗬𝗼𝘂𝗿 𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝗖𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁⁣
– Muscle confusion is a myth. To progress, you should be doing similar exercises each week and gradually progress on them. If you’re always changing up your workouts, you’ll be learning the “skill” required to perform the movements rather than making consistent gains in muscle mass.⁣

𝟯. 𝗥𝗲𝗽𝘀 𝗶𝗻 𝗥𝗲𝘀𝗲𝗿𝘃𝗲 (𝗥𝗜𝗥) 𝗼𝗿 𝗥𝗮𝘁𝗶𝗻𝗴 𝗼𝗳 𝗣𝗲𝗿𝗰𝗲𝗶𝘃𝗲𝗱 𝗘𝘅𝗲𝗿𝘁𝗶𝗼𝗻 (𝗥𝗣𝗘)⁣
– RIR/RPE is a great tool to ensure that you’re getting close enough to muscular failure to gain size and strength without getting overfatigued or risking injury. An RIR of 2 means that you had 2 “reps in reserve” (you could have done two more reps if you ABSOLUTELY had to). Similarly, an RPE of 8 out of 10 means essentially the same thing – you had two reps left until failure. In my opinion, RIR/RPE can separate the good lifters from the great ones.⁣

Many other factors go into getting strong beyond what I’ve listed above. However, in my opinion, these three concepts are critical to a well-structured training program.⁣

Recommended products to have on hand:

Ronin Wraps | BFR Occlusion Bands | Blood Flow Restriction Training https://www.amazon.com/dp/B07CQXDSQ5/ref=cm_sw_em_r_mt_dp_U_2wAIEbAZ9H14F

AIZIYUO Jump Rope
https://www.amazon.com/dp/B07TRJ4D95/ref=cm_sw_em_r_mt_dp_U_mxAIEbNTE8SKZ

Marathon Adanac 3000 Digital Sports Stopwatch Timerhttps://www.amazon.com/dp/B014L4TXPS/ref=cm_sw_em_r_mt_dp_U_wxAIEbRJHDCF0
Bodyweight Resistance Fitness Trainer Strapshttps://www.amazon.com/dp/B0865L3Z9B/ref=cm_sw_em_r_mt_dp_U_g3MIEbZ668JYW

Bands:
https://www.andersonpowerlifting.com/category-s/1865.htm

Supportive Gear:
https://www.andersonpowerlifting.com/Anderson-Performance-Knee-Sleeves-p/anderson-performance-sleeves.htm
https://www.andersonpowerlifting.com/powerlifting-belts-toro-texas-s/1833.htm

Bench Blokz
https://www.andersonpowerlifting.com/product-p/bench-blokz-2-5-board.htm

Proloc Olympic Barbell Collars – Multi Sports, Powerlifting, Weighlifting
by LiftingLargeLLC
Learn more: https://www.amazon.com/dp/B00JKUB5BY/ref=cm_sw_em_r_mt_dp_U_GeNIEbM0YGN61

Foam RollerPhone Tripod, Portable Cell Phone Camera Tripod Stand with Wireless Remote, Flexible Tripod Stand for Selfies/Vlogging/Streaming/Photography Compatible with iPhone, Android Phone, Sports Camera GoPro
by ErligpowhtDirect
Learn more: https://www.amazon.com/dp/B07HR5T8ZD/ref=cm_sw_em_r_mt_dp_U_OvNIEbHDT3CBN

When Do Heart Attacks Occur

Which Season Has The Most Heart Attacks?

Several studies have demonstrated that there is seasonal variation in heart attacks.

They are most likely to occur in the winter and least likely to occur in the summer.  This is not just true for heart attacks, but also other cardiovascular events. Several explanations have been proposed. Winter is associated with infections and derangements in cholesterol levels. The lower temperatures cause increased stress on the walls of the heart and reduced flow to the arteries that supply the heart. Winter is also associated with psychological stress, depression, and decreased activity.  In fact, researchers have shown people are most likely to die from heart disease over the Christmas and New Years’ period.

What’s The Most Likely Day Of The Week To Have A Heart Attack?

Researchers have shown that people are clearly more likely to have a heart attack on a Monday. In fact, the same goes for sudden cardiac death from life-threatening heart rhythm problems, and death from other heart diseases. These findings are mainly true for the working population and hold true for men and women; however, this may not be true outside of the West. There is some evidence that in the Middle East the peak incidence of heart attacks is on Fridays, and in Japan, it is during the weekend.  This supports an explanation that relates to the working week and related stressors. It’s possible that increased stress hormones triggered by the return to work can make heart plaques unstable and lead to a heart attack. There is no clear proof of that, however.

What’s The Most Likely Time Of Day To Have A Heart Attack?

It is well established that heart attacks are most likely to occur in the mornings and within the first few hours of walking. One study showed that you are three times likely of suffering a heart attack at 9am as compared to 11pm. Proposed reasons for this include increase surges of stress hormones on waking and also the blood being less thin in the morning, both of which have been demonstrated.  Also, the well-documented morning peaks in heart rate, blood pressure, and blood vessel tone may contribute.

10 Ways to Motivate Yourself

1. Set short-term goals in writing.
2. Short-term goals should lead you to a long-term goal. Allow for occasional
setbacks along the way, but regard them as learning experiences,
thereby, turning those setbacks into a positive.
3. Set a training schedule and stick to it (a good place to find such a training
program is right here in this book).
4. Take pain and fatigue as signs that you are working hard to achieve your
goal, not as negatives.
5. Challenge yourself in training.
6. Devise your own, personal definition of success. It’s what you say it is, not
what someone else says.
7. Believe in yourself and foster positive aggression in your training.
8. Listen to your mentor’s advice and apply it to your workouts.
9. Build strong self-confidence.
10. Take action!

Pso-rite is so right

Available at https://amzn.to/3iWI5d9?ltclid=

Simple. Aggressive. Unmatched. The Pso-Rite® is the most revolutionary self-care mobility tool of our time. The psoas complex (hip flexors) are considered to be the soul of our body. They regulate our fight or flight response, support our digestive organs, regulate our breathing, and aid in pumping blood and lymph through our body. Designed to be the shape of a therapist’s hand and the hardness of an elbow, you now have your own in-house therapist to correct pain and dysfunction in the hip region any time you want. Pressure and only pressure is what releases muscle tissue in the human body. While other companies design soft products and try to convince you that pain can be “relaxed” away, the Pso-Rite® was designed to provide relief on the deepest level for any age, size, and shaped individual out there. Specifically designed to use one peak at a time on each psoas muscle, the Pso-Rite® is just as effective at releasing tightness in nearly every muscle of the body. Use it on your hamstrings, thigh, inner thigh, calf, glutes, lower back, upper back, triceps, biceps, and chest. YOU ARE THE PRESSURE!

CONSULT WITH YOUR DOCTOR BEFORE USING THIS PRODUCT.

How One Olympian Turned Devastation into Inspiration

Yes, gymnastics is about perfect performances — but it’s also about getting back up after you fall, over and over again. When gymnast Jordyn Wieber failed to make the all-around finals at the 2012 Olympic Games, she was devastated. But two days later, she helped her team win gold. She shares how she’s learned to be resilient through life’s toughest moments and what it takes to move forward. [This talk contains sensitive content.]

This talk was presented to a local audience at TEDxUCLA, an independent event.

Jordyn Wieber, Olympic Gold Medalist, looks at the moments of devastation that at times are part of the fabric of life, and how to turn these into transcendent​ moments of inspiration​. Jordyn Wieber is an Olympic gold medalist and American gymnast from DeWitt, Michigan. This teenage gymnastics phenom caught the world’s attention by becoming the World Champion in 2011. A key member of the “Fierce Five”, Jordyn helped the U.S. Olympic Women’s Gymnastics Team capture the team gold medal at the London Olympic Games in 2012. In 2017, Jordyn graduated from UCLA with a bachelor’s degree in Psychology and currently serves as an Assistant Coach for the UCLA Gymnastics Team. As a former Olympic gold medalist, Jordyn has expansive knowledge of how to succeed in gymnastics, but her influence extends beyond the confines of her winning combination of physical prowess and determination. Jordyn is still one of the top influencers in gymnastics and also serves as a motivational speaker and vocal advocate for preventing child sexual abuse in sports. This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at https://www.ted.com/tedx

Sleep Better. Be Stronger. Live Longer.

What We Do

  1. Start a wind-down time if possible where your evening or time before bed gives you a chance to relax to sleep.
  2. Your bed is for sleeping so treat that space as such so your body will habitually recognize that area.
  3. Stop tech or use blue blockers so you aren’t signaling your brain to stay awake.
  4. Don’t play on your phone in bed. Remember the bedroom is for sleeping and umm other stuff.
  5. Consider an evening bath with some passive stretching to unwind and relax the body.
  6. Avoid naps as much as possible.
  7. Wake up and go to sleep at the same time every day.

What We Eat

  1. Watch your stimulants. Even 300 mg a day can be disruptive to your day AND night. It also can disrupt proper hormone regulation.
  2. Nicotine is a stimulant that won’t actually relax you contrary to prior thought.
  3. Try a calming tea in the evening.
  4. Don’t eat too late so you have enough time to digest your food.

What We Experience

  1. Make your room dark. Blackout curtains are inexpensive and work to muffle sound as well.
  2. Use ambient noise like a fan if you like.
  3. Keep the temperature cool. 66-69 degrees seems to be ideal for the body.
  4. TURN OFF THE PHONE. Set your phone to silent and on a schedule where it can turn on when you are waking.
  5. If you are unable to sleep get up and sit in your living room and read a book. You want to relax the mind while keeping the sacred space of the bedroom for sleeping.
  6. Heavy blankets can help some relax and sleep better
  7. You might need a pillow under your knees or between them for low back comfort

Additional information
https://shawnbellon.com/2018/08/06/circadian-rhythms/
https://shawnbellon.com/2018/09/09/the-lack-of-sleep-is-killing-us/
https://shawnbellon.com/2018/10/12/binaural-beats-for-improving-physical-mental-health/

Protein bars

Recipe makes 16 bars
276 Kc
13.6 F
22.5 C
16.4 P

Total recipe if you want to make servings smaller or larger
4416 Kc
218 F
360 C
263 P

4 ripe bananas
1 C peanut butter (or any nut butter would work)
2 eggs
2 C oats
6 packets Stevia
1 C whole almonds
1/2 C raisins
4 scoops Vanilla Whey Isolate
2 tbsp vanilla extract
1/4 teaspoon nutmeg
1 tbsp cinnamon

Warm-up nut butter to soften, mash bananas and mix well with nut butter.

Beat eggs and add.

Mix in oats, blend well.

Add in remaining ingredients and stir until mixed.

Spray 8X13 pan with Pam spray and coat bottom with flour OR use parchment paper (not wax paper)

Bake at 350 for 30 minutes