Kill “Perfection”

Learning more about the subconscious mind and how it develops within us over the years, forced me to take a look at my own life and my own behaviors to figure out what conditions or beliefs I possess subconsciously. According to Dr. Bruce Lipton, the subconscious mind develops from the time we are born till around 6 years old. He goes onto explain how these beliefs then manifest themselves in adulthood, when they unfortunately become conditions that might beholding us back from changing this behavior. Furthermore, another way we have developed conditions or beliefs in the subconscious has been through repetition, repeating a phrase or belief over and over again until you can recite it without thinking at all. He provides the examples of when we learned our ABCs. If someone were to tell you to repeat the alphabet, you can most likely do so without even thinking. This is our mind operating from the subconscious.

With all of the being said, I have become more aware of the subconscious conditions created in my own life because they usually present themselves as a struggle that you cannot put your finger on. One of these conditions is perfection for many, including myself. This has prompted my idea to outlaw words such as “perfect” and “flawless,” for they present a conditioned belief which we can never live up to, and as a result, will remain in this conflict our whole lives, perhaps.

When we are young, perfection can be conditioned in us in many ways, parent’s over glorification of a job well done, conversations overheard from your mother over her “ugly” body, being called a good girl and more directly, being called perfect. I can recall many of these sort of things being said and done in my own life since I was a child and they have presented themselves in many conflicting ways in adulthood. In being aware of this biological fact Dr. Bruce Lipton presents, I encourage us to be careful with the words we use which might suggest “perfection,” for the sake of the young children who will soon become adults.

Furthermore, I believe this repetition of seeing “perfection” on social media has also subconsciously ingrain in us this condition we struggle to break free of. In after 6 years old, conditions can still develop through something like social media. We are glued to our phones the majority of the day, mindlessly consuming content we do not believe to be effecting us. Guess what? That mindlessness is an example of your brain operating in the subconscious, for you are not consciously alert to the present moment. All of those quote, images, and ideas of perfection projected into the palm of your hand is hindering our ability to change our conditioning while also creating new ones.

If you wish to research more on how to change our conditioning from childhood and beyond, I would suggest checking out Dr. Bruce Lipton.

For now, please be cautious of what you say or do around the young, and maybe take a break from your Instagram reel to workout, read or meditate to get your mind operating consciously.

Building Up Leg Strength

Men and women both look for ways to build up their lower-body muscles. The muscles in our lower-body are our largest and as a result, require the greatest amount of energy to build. So, instead of using that extra needed energy on researching the best ways to build leg strength, I provided my own personal proven method below! Give it a try!

Throughout the years, I have experimented with various weight-lifting, body-weight and cardio training exercises to build up strength in the lower-body. Many different exercises have been successful for this task, but the combinations below have proven to be most effective for me and my goals.

For the purpose of building strength in the leg, glute, hamstring and overall lower-body, try the below supersets! These exercises are comprised of a short cardio exercise, followed by lower-body-targeted superset combinations.

 

Cardio:

1 Minute Sprints (*Critical to sprint, not jog)

Repeat x3

 

1st Weight Superset:

12 Rep Leg Press

12 Rep Deadlift

12 Rep Straight-legged deadlift

10 Deep Squat

Repeat x3

 

2nd Weight Superset:

12 Rep Quad Extension Machine (Both Feet 90o with Legs)

12 Rep Quad Extension Machine (Both Feet Turned Outward at 130o)

12 Rep Quad Extension Machine (Pointed Toes)

12 Rep Hamstring Curl Machine

Repeat x 3

 

Finished!!

Perform this exercise once per week with an increase of 5-10 lbs each week and notice your lower-body strength increase!

 

Quality > Quantity Workouts

In college, have you ever had that friend who claimed to be at the library for 8 hours, pulled an all-nighter and still questioned why he or she failed their exam? I’m sure you have. Though it is puzzling to them, you knew they spent at least 6 of those 8 hours distracted by Facebook, Instragram and Snapchat. What was missing here? The quality of the time spent at the library. As a result, poor results.

Similarly with working out, some may assume the longer we stay in the gym, the better results we will achieve. However, what is the reality of human nature at the gym? We spend a lot of our time looking for the right song, taking a Snapchat of us on the treadmill to prove we were working out, talking to our gym partner, and watching the clock. At the end of the day, how much time was spent actually working out?

Alternatively, you can get just as good a workout in a focused 30 minutes as you can in a half-distracted 1 hour. A focused 30 minutes is quick and pushes you to up the intensity to get your minutes worth of sweat in. Maybe you only have 30 minutes to get a workout in but choose to skip because you believe it is too short a time and it would just be a waste. Not true! Quality > quantity.

Next time you get up to go to the gym, try this quick interval 30 minute full-body workout!

 

1 Minute Sprint

50 Jump ropes

12 Bicep curls

12 Shoulder press

12 Chest press

12 Lunges

12 Squats

12 Stiff-legged deadlifts

Repeat X2

Why Dieting Doesn’t Work

Have you ever procrastinated for an exam, crammed the night before and performed well on the test the next day? I’m sure you have! Good for you! However, one week later, if someone asked you to recite back the material you had learned, could you? There is a less likely chance. So, why is this?

When we are focused on one single goal and put all of our energy into achieving this goal, we are spent when the goal is reached. We cram all of this information in our head to get that A on the exam, but have zero commitment to retaining the information once we have obtained what we wanted.

Similarly with dieting, we are so focused on the short-term goal of losing 10 pound by the end of the month, for example, we are not focusing on the long-term of sustaining that weight.

This is why dieting doesn’t work.

How often do you hear family, friends, those in the workplace disappointed that they cannot lose weight or if they lose weight, they gain it right back. It is because of this lack of focus on the long-term, and too much of a focus on the short-term.

Rather than dieting, we must strive to maintain a sustainable, healthy lifestyle, and this is the ONLY WAY to guarantee we can keep that weight off.

Believe me when I tell you, in the past, I have tried every diet known to man and with much success, in fact. Conversely, though proven to be successful, I promised I would never “diet” ever again. It is not the problem of the “diet” but the term itself has a connotation that implies, “I just have to do X for X period of time and then I will be happy.” It is a destructive way of thinking and cyclical.

Would we rather live this life of being seasonally fit and seasonally happy with ourselves, or would it be more productive to develop long-term lifestyle that will ensure we will never have to diet ever again?

You tell me.

It took me a long time to realize why I was unhappy with my body, and it was because of this cyclical mentality. For months I would diet and obtain the “perfect body” for summer, spring break, my birthday, but thereafter, you will find you are only more disappointed when that goal is obtained and you are not putting in the equivalent effort to maintain it.

Let’s start this journey together.

The first step in changing our lifestyle to lose or maintain weight, is the simple promise to ourselves that we are not dieting, we are adjusting our lifestyle for our health. That mentality alone should relieve the pressure that dieting inherently produces. And in turn, the depression and disappointment it ultimately results in.

Secondly, let’s take a look at what we consume during the day, and assess what is a craving and what is a reasoned food choice. We will simply want to recognize these moments of weakness and resist them one at a time, day by day. You will quickly see that very resistance will encourage you the next time, proving that you ARE capable of abstaining from that doughnut, pounds cake, or cookie. You go!

Lastly, it is the simple fact of perpetuating these habits and always looking for new ways to educate ourselves on food and health, and actively look for new ways to improve our lifestyle.

This should all get you excited to begin your new LIFESTYLE! The weight may not come off as quickly, but patience is key to any great product. Always remember the old saying, “Rome wasn’t built in a day.” And honestly, if it had been, perhaps it may have collapsed much sooner than later. Okay, sorry for the mediocre collapse-of-the-Roman-Empire joke.

Begin with these small steps. Update on your progress. If you find yourself in a moment of weakness, don’t worry! Just let it go, and keep going! You got it.

Quick Morning 10 Rep Stretch/ Strength Workout

If I cannot make it to the gym in the morning, I do my best to at least get one set of this quick and easy stretch and strengthening workout in (No weights required).

10 second hold- Quad Stretch (each leg)

10 seconds hold- Cross- body stretch

10 seconds hold- Arm-behind-the-head stretch

10 reps- Squats

10 reps- Straight-legged hamstring stretch

10 reps- Army crunches

10 reps- Shoulder raises

10 reps- Lunges

X 1 rep

Hopefully this gets you feeling energized for the day! Enjoy!

 

10 Minute Workout!

Many have the misconception that we have to allot at least an hour for a workout or it’s just not worth it. This misconception leads to the belief that there is just not enough time to get in shape. Nonsense! Below is a workout that is part of my morning workout routine to get the day started. Many days it is the only workout I do. And guess what… I am able to do it right in my bedroom! No driving to the gym, waiting for the gym to open (it has happened more times than you would think) or getting changed into gym clothes if you don’t want to!

The workout below takes about 10 Minutes.

15 reps – Lunges

15 reps- Pushups

15 reps- Standing sidekicks (each legs)

15 reps- Squats

Repeat 3X

 

Have a good workout!

Share your results and comment below!