Grit Is What It Takes To Make Dreams Come True

I have been listening to a lot of episodes from The Life Coach School Podcast, created by Brooke Castillo and which talks about entrepreneurship, coaching, and Positive Psychology. There was one particular episode that really hit my brain and heart. It was an episode about grit, our ability to persevere and work towards a specific goal while also keeping our passion alive.

Continue reading “Grit Is What It Takes To Make Dreams Come True”

Mindfulness Meditation for Beginners

According to Jon Kabat-Zinn:

Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.

I was first introduced to Mindfulness in 2009, when I decided to take a module on Positive Psychology. By that time, few people talked or knew about mindfulness. No one was running or competing to be the best mindfulness meditation teacher and the researchers who were investigating it were on it because they had experienced the benefits of mindfulness for themselves in the first place.

So much has changed. To be totally honest with you, Mindfulness didn’t create much of an impact on me when I was introduced to it – it was a concept easy to embrace and understand at that point in time, living in Lisboa. Little I knew though that a couple of years later I would be conducting experimental research on it as a disguised way to help myself cope with stress and anxiety or that I would even be today teaching it to students and communities in my second language.

For the last 6 years, I have been doing research on Mindfulness, three of them in the UK. My results have shown that mindfulness meditation can not only reduce momentary stress and anxiety, but it can also contribute to a better society by reducing personal prejudiced beliefs and biased reactions. I confess that I particularly love this last aspect!

I deeply believe that Mindfulness can be life-enhancing when embraced at the right time. It can be a powerful tool for both personal and social change. As such, I decided to make a totally FREE mindfulness meditation online workshop for beginners, based on the several workshops I have been leading face-to-face over the last couple of years. My aim is to reach those who can’t travel or attend my classes but still want to learn and know how to start practising mindfulness meditation in their day-to-day life.

Here are some of the benefits you may experience after attending the workshop:

  • lower levels of stress and anxiety
  • greater awareness of your own thinking pattern
  • increased emotion management skills

And there are a lot more which I will share with you in the workshop! If this is something you are definitely interested in, you can book your place for free here.

**UPDATE** You can now watch my introduction to mindfulness meditation on YouTube.

As a final note, I would also like to remember that I do a free meditation class every other week on Youtube – you just have to subscribe to my channel in order not to miss any of them.

FITNESS-FRIDAY: Posture makes muscles prosper

SpecialBlog Guest

A few days ago, while doing my resistance training, I came across this dedicated dude. He was trying to make the most out of his workouts and putting in every bit of strength left in him to achieve what he desires. After observing him for a good week, I saw something which I couldn’t ignore. So, I went up to him and suggested – your posture and breathing technique is not good and it could lead to injuries.

During exercise, proper posture and breathing may sound like simple things to remember. But often, injuries like muscle strains and off balance can occur when you fail to maintain good posture or inadvertently hold your breath during exertion. It is very important to maintain a good breathing cycle and a proper posture to attain the maximum benefit out of your workout.

Good posture supports the body to function effectively and will minimize muscle strain and injury. During exercise, whether you are sitting or standing, your body will potentially be in several different positions. If you add weights, such as dumbbells used for strength training, or increase your exercise intensity to an energetic level remember to maintain proper form and posture. If you are negligent on your posture or form, you can easily sustain an injury and be sidelined. Take time to learn proper body alignment and be mindful about how your body is feeling. Pain could be a warning of incorrect form or posture.

While doing resistance training, it is very important to maintain your breathing cycle. Holding your breath during a workout can have significant consequences. Breathing provides you that extra energy or oxygen to your body to perform that vital exercise or repetition of squats or deadlifts. When you minimize the number of breathes you take you are unknowingly reducing the oxygen supply into your body and that can result into depletion of your ability to be efficient. Unconsciously holding your breath can be due to the level of concentration needed when learning a new task or technique. Understand that deep consistent breathing helps to provide your body the oxygen it craves. Be aware of your breathing, notice if you are prone to holding your breath and try to make necessary adjustments to lift that extra rep.

Developing and maintaining optimal posture and proper exercise mechanics is of utmost importance to ensure health, safety and fitness. Working out with any dysfunction in your body can lead to pain, frustration, injuries, and inefficient use of energy for fitness training. Posture defines our performance in any activity we perform on daily basis. Whether it’s running, walking or sitting, it’s very important to maintain a good posture. Good stance will reduce the wear and tear of joints resulting into no joint pain or other conditions. It also minimizes the stress on ligaments which reduces the probability of injury.

While doing any resistance training, keep these vital points in mind regarding correct posture:

  • Keep your neck in line with your spine
  • Keep your back straight
  • Keep your knees relaxed and don not lock them
  • Keep your shoulders back, relaxed and down.

So, irrespective of whether you are an avid fitness enthusiast or just getting started with your fitness journey, don’t forget to maintain a proper posture and breathing cycle to maximize the results and also to prevent yourself from any injuries.

 

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