By Aaron Gilbert
The same life stressors – job demands, kids, money and, yes, even an intense exercise and nutrition regimen – can create life champions or runners up. So what separates the two? Becoming a champion of life and reaching your full potential is about finding your stress sweet-spot and using it to propel you to your goals.
Where are you currently?
Stress too low:
• Lethargic
• Bored
• Unfocused
• Directionless
• Purposeless
Stress too high:
• Anxious or obsessive
• Depressed
• Panicked and flailing
• Stuck or numb
Stress just right:
• Energized
• Engaged and interested
• Actively moving toward goals
• Learning and growing
Reach your Full Potential without Crashing and Burning:
For Inspiration and Energy:
1. Set effective goals. Goals that motivate are:
• Specific and measureable.
• Challenging but realistic.
• Broken down into small sections.
• Focused on process vs. outcome.
• Documented as a plan of daily, weekly, monthly behaviors.
2. Start with one action a day. Commit to do it for two weeks. (Be sure it’s something you’re confident you can do every day.)
3. Track you progress. Document behaviors, processes, and outcomes. How do you feel different? How do you look different? What have you learned? What are you proud of? What frustrations did you have?
4. Spend time with a coach or mentor. Getting help from someone you admire who will hold you accountable makes the process of change and growth much easier.
For Rest and Recovery:
1.) Practice total mind/body relaxing and rejuvenating activities, such as:
Walking outside
Yoga, slow stretching
Moderate sun exposure
Enjoying nature
Low-key music
Having Sex
Massage
Hot tub or sauna
Mindfulness/meditation
Green tea
Laughing
2.) Meditate. Meditation:
• Boosts the immune system.
• Supports the development of new brain cells, neural connections and gray matter.
• Sharpens focus, metal clarity, attention, memory and recall.
• Improves sleep, mood, emotional regulation and circadian rhythm.
• Lowers blood pressure, heart rate, stress hormones and inflammation.
3.) Get outside. Being outside lowers stress hormones and heart rate and improves mood and immunity, giving you motivation and energy to cope with you next challenge.
4.) Balance you exercise routine. Exercise relieves stress by increasing blood flow, getting you outside, burning calories and stimulating your parasympathetic nervous system. Most effective is a mix of intense strength training conditioning, cardio and low- intensity recovery. When stressors are up, decrease intense exercise; when they’re down, increase it.
5. ) Practice self-compassion. Ask for help/support when needed. Get coaching if you feel stuck. Get counseling if you feel helpless. Know you limits, honor them. Unplug at least once a week.
Aaron Gilbert, CSCS, is owner of Longevity Athletics.
520-261-4661
[email protected]
This column appears in the March issue of InMaricopa.
