The Gas Tank

Pounding red bull and pulling all-nighters can only take you so far. If you want to do good work, taking care of yourself isn’t optional. If you don’t give your body what it needs to run, you’ll run out of gas long before you reach your goals.

Your mind is first and foremost a physical system. Oftentimes, what we experience as mental fatigue or emotional distress is simply a signal from our body that we’re not getting enough of something we physically need; nutrients, exercise or rest.

If you want to get things done, you cant constantly be running on “empty” you have a Gas Tank, just like a car does. When you have a lot of work to do, it’s common to think that taking care of yourself is a secondary concern. It’s not taking care of yourself should be your primary concern if you want to get important things done without burning out.

Nutrition, exercise, and rest are the inputs your body converts into productive energy. Poor (or too little) input inevitably reduces the quantity and quality of your output. Here are a few basic guidelines to help you get the most out of each day:

The Ascent Training Method for sustained performance in your life, fitness, and career.

Eat high quality food.
The food choices you make ultimately produce the energy you feel, and influence the mood your in. Pay attention to what you put into your body. Here are foods that drain your health and energy.

• Fried foods
• Sodas / juices
• Deli meats
• Whole milk / high fat dairy
• White bread, rice and noodles
• Candy
• Add more of these foods to gain greater health and energy.
• Dark leafy greens
• Berries
• Avocados
• Lean meats (uncooked versions are best)
• Lentils
• Olive oil

Exercise regularly
Movement is medicine, it increases blood and oxygen flow to your brain and body. Exercise also releases stress and tension. Listen our lives aren’t going to get any easier, however our habits we develop can alter the challenges the extent of our freedom we experience in our lifetime. Here are 3 ways to add more movement in your day.

• Go for a walk that lasts 20-30 minutes a day.
• Take 15 minutes to stretch your body a day.
• Do body weight exercises such as squats, planks, and push ups once every other day if you don’t have a formal exercise routine.

Sleep
How often do you hit the snooze button? Sleep is vital for out natural energy supply, most people get roughly 5-6hours of sleep a night. Our bodies require 7-8 hours of sleep a night in one session. Take the time to design a sleep schedule, and yes this means less TV or internet time.

Practice mindfulness
Today’s world is so hyper connected that we lose clarity and control. This foggy mind becomes directed by our daily circumstances, no wonder we stray off course. Mindfulness is the practice of noticing your thoughts, intentions and behaviors. Once you notice these thoughts or actions you then decide if you want to continue thinking or acting that way. Mindfulness puts power back in your favor to choose the right behaviors that will ultimately craft your future. (More on this in anther post) Come back into focus with these questions.

Who do you want to be in this life?

How do you want to live?

What is in the way?

Only a mind with clarity and purpose can begin to direct itself on its chosen path. Here is how to achieve a stronger sense of mindfulness.

• Practice meditation (Book Recommendation: Meditation the great teacher by Shane Wilson)
• Mindful eating
• Pick one meal where all you do is eat with no other types of stimulation such as electronics.
• Focus on the taste of the food, chewing and your breathing pattern.
• Learn how to slow down and enjoy the moment.
• Reading
• Reading develops your concentration and enhances your creativity. These skills will lead to your freedom.

If your one of the few that actually read this whole post, I can tell you that your are a rare soul. Chances are you have been tinkering with changes in your life and interested in learning and doing more. For those of you ready to take action share this information with those who need it most. Last have a more detailed food list to get you started on your health and fitness journey. Email info@ascentpersonaltraining.com to get the official Ascent Nutrition System food list. What does change mean to you? #BeginYourAscent