I woke up at 5:30 am this morning feeling very tired that was why I told myself; "5 minutes more.." But that extension wasn't always going to be exact because I woke up at around 6:00 am. So much for the 5 minute extension haha! ☺
positivity to everyone like they were born with it. The truth is, we don't always feel that way because we are just normal people like everyone else who feels tired and unmotivated at times but the difference is that we have built a habit to effectively counter those feelings to get on with our day. I am going to share with you a habit that I've created during the toughest point in my life. A lot of you may not know that I've been or gone through depression about a year ago. During this phase in my life, I hated myself so much and that led me to disconnect myself from the people I love. I am glad that I made it out through self-help books but I must caution you that not everyone will have the same result as I did. If you know someone who is really having a tough time in their life, it is best to seek professional help. The habit I am talking about is Meditation. I learned this from the book "Love Yourself Like Your Life Depends On It" by Kamal Ravikant. In this book, he suggests meditating 7 minutes per day (because he listens to a music that is 7 mins long) while saying the words I Love Myself in your head everytime you take an inhale and saying whatever negative thought that passes through your mind when you exhale. It's very simple! But not easy. I couldn't find a relaxing music that is 7 minutes long that is why I meditated without music when I started and it felt like an eternity. My mind was all over the place because I was a beginner at controlling my thoughts. I then figured out that in order to build up to 7 minutes of meditation, I should start lower so I timed my alarm at 3 minutes and it worked perfectly for me. My current meditation time nowadays is 6 minutes still without music. You can choose whatever music that suites you and start as short as you can minute wise. Another thing Kamal Ravikant suggests while meditating is to visualize the Universe giving you all the positive energy to recharge your body. It may look silly at first (trust me, I was skeptical too) but I have made my own twist to it. Since I am a Leo, my governing planet is the Sun (star). I visualize the image of the sun showering me with its warm rays. After my 6 minutes were up, I feel totally recharged and full of love. ☺ "Negative thoughts are like birds dropping poop on you. You can either let those birds do their thing on you and make the rest of your day feel like sh*t or you can make the birds go away by scaring them off (taking an action)." You can't control different thoughts that pass by your mind but you can surely control what you want to believe in. That is why meditating on positive and self-affirming phrase is one of the best ways to defeat those negative thoughts. Photo Source: http://huff.to/2prfNu8 Meditation has been an ancient practice that has been handed down from generation to generation. You don't need a lot of things to start with, just find a comfortable place where you can sit on the floor with legs crossed and allocate as short as 3 minutes of your time. You can visualize almost anything that embodies the word LOVE but I think planets/stars are way cooler to imagine because they are bigger than life. I am hoping that everyone will get into the habit of meditation because if my life has drastically changed, then I believe so will yours. Until then, stay tuned! ☺ As you can see, my dad is my first "Fitspiration" because he has moves like Bruce Lee. My mom jokingly calls him Brut Lee. ☺ He did not come from a well-off family that is why he began to work at a young age. He said that he didn't grow tall because of lifting different commodities like sacks of rice, chopped wood, and the likes. His body was not the result of going to the gym everyday but of brutal hard-work to earn a living and a strong desire to better himself from his poor way of life before. That being said, he still takes care of himself today and has been an avid weightlifter. He invested in different exercise equipment like dumbbells, barbells, and boxing paraphernalia that is why it's not unusual for my brother and I to become exercise enthusiasts too. I started becoming conscious of my body during my college days. I was obviously eyeing the girls during that time because my hormonal levels were on a high and I didn't have a girlfriend back then. I had the self-esteem of a kitten before and I thought I need to do something about it. I was fortunate enough to stumble upon a fitness magazine that my dad bought and was just lying around our house. My whole perception completely changed upon seeing that fitness magazine from cover to cover. I had come to the conclusion that building muscle and having a six-pack abs would finally solve my problem of having a low self-esteem. Fast forward today, I am in the best shape of my life so far and I have no plans in stopping what I've started. It wasn't always easy because there were also days when I had to drag myself to exercise and sometimes I did not do anything at all. But the bottom line is, you've got to listen to what your body is saying. Only you can gauge if you can do an exercise properly or not. Creating the habit of daily exercise takes time and progression. A good way to start is by exercising once a week. After doing that for a couple of weeks, add another day to exercise and that becomes twice a week, so on and so forth. A lot of people jump into extreme workout programs without starting from the basics first. I admittedly have done it in the past and that only led to a whole lot of frustration and quitting the workout program entirely. As you can also notice, I have been working out in our house for the past 9 years. I have built my home-gym and have watched hundreds of exercise programs and YouTube tutorial videos on proper weightlifting techniques. If you are someone who is a beginner, I would definitely recommend you to enroll at your nearest local gym. Invest on hiring a personal trainer until you have the basic knowledge on how to do a certain exercise. You must always remember that proper form is always beneficial because a bad one will probably hurt you in the long run and it will only defeat the purpose of building the best version of yourself. Are you someone who has been exercising for quite some time now but haven't seen the results you've wanted? Do not worry because I have been in the same situation as you are! I am here to tell you that there is still time to create new fitness goals and together we can crush it! Applying the concept of doing one good habit at a time will definitely get you there. Are you still low on motivation? I know someone who can lift your spirits up; Video Source: MotivaShian Please like, comment, and share if you found this article worthy of two thumbs up. Until then, stay tuned! ☺ Dwayne "The Rock" Johnson is probably on top of my list of favorite wrestlers. He is dubbed as the most electrifying man in sports entertainment and one of the most bankable male action stars to date. What makes me like Dwayne Johnson more is his character. I am not talking about his wrestling character "The Rock", but his character in life is very inspirational. I can probably talk on and on about it but here is the summary of it all from the man himself. After making the decision to be the best version of yourself in How to get out of Rock Bottom (Part. 1), it is time to invest in doing one good habit at a time. I've written a couple of them in my previous blog posts and I've list them all below. You can click on the title and you'll be directed to the full article. How to Create Goals, The S.M.A.R.T. Way The Habit of Creating a To-do List The Habit of Morning Gratitude The Habit of Keeping an Exercise Journal and Workout Schedule The Habit of Exercising, Exercising, and Exercising More I'll be adding a lot more good habits in my future posts. It has been fun sharing my personal experience with all of you. I've learned a lot and I will be a student of life as long as I am here on Earth. There may have been good and bad experiences that you've gone through but remember you'll never lose in life. You'll either win or learn! As I end this topic, let us savor one of the many funny moments of The Rock. Video Courtesy of NaturalOneNation Do you have a good habit that you would like to share? Let it be heard and we'll turn it into an article. I would definitely want to learn a few more good habits in life. Until then, stay tuned! ☺ Photo Source: http://foxs.pt/2pbMu1f I don't know about you but Rock Bottom to me is one of the finishing moves of Dwayne "The Rock" Johnson. Me and my brother are hardcore wrestling fans up to this date. Our mom couldn't relate to what is happening when two buff guys are talking smack to each other one moment and then beating each other sensibly the next. That is just the equivalent of a drama series to guys like us. I won't argue with you if wrestling is real or fake in this blog post. What we are going to tackle is the meaning of rock bottom in real life and how to get out of it. For me, rock bottom is the feeling of being at the lowest level possible or point in life. This can be related to the job you are in, relationship, finance, and many other personal things. During my time at rock bottom, I could probably say, I was the most unhappy person in the world and you wouldn't want to be near me. My eyebrows were bunched together and you couldn't see a glimpse of smile in my face. I could probably make a plant wither just by uttering some negative words onto it. That's how bad I viewed things that time. What made me go to that place was caused by a mixture of factors. In the end, I am glad I got out of that situation and I am ready to share my experience to the world. -- Disclaimer: I am in no position to be recommending that these experiences are the only way to get out of a serious problem in life. These are merely my truths during my darkest time and If you know someone who is in deep trouble, you should really call for professional help. Time heals everything At this moment, I can probably say that I have developed a positive attitude because of the lessons I've learned from my past experiences but I am also gentle when it comes to the topics of depression or hitting rock bottom. Many positive people can probably say "Suck it up!" or "You're going to be fine, life has something better in store for you." These phrases can probably work, but a lot of times, a person who's undergoing through such hardships in life cannot simply turn the switch in an instant. Time really heals everything and in my book, it is alright for you to dwell in your pain for some time. You need to take even just the slightest of action There have been days that I haven't taken a bath, shaved, and brushed my teeth due to the pain I've been nursing. It's times like these that you can easily spot a person who has hit rock bottom because they have stopped taking care of themselves. I realized that the slightest action I could do during this time will create a domino effect that could help me get out of this situation. The best thing to do is one of the mentioned above, mine is brushing my teeth because that is the first thing I would do if I need to get myself ready to face the world. It can be taking a bath for you first or shaving if you're a man. Whatever it is that makes you ready to face the world, do it. Share your problems with someone whom you're close with but don't over do it I am very fortunate to have a very understanding best friend. We may have differences in life but that is what's good in it because we complement each other. If you have a lot of best friends, it is up to you if you want to tell them all that you are going through in life but I highly caution you with this one. I may be wrong with this but some of our friends, mostly online friends, do not care what happens in your life. They might listen to your problems but it's just for the sake of having something to gossip over with their other friends. That is why I don't recommend posting all your drama on Facebook, Twitter, or any social media sites because it's not a journal of all sorts. Write your experiences on an actual Journal or Journaling Apps Writing is very therapeutic especially when you are actually doing it on an actual journal. Our brain becomes cluttered with a lot of thoughts especially during our time on rock bottom that is why it is difficult for us to think straight which can eventually hurt us in the long run if we don't take action properly. With the modernization of our world today, smartphones have apps that are perfect for our journaling needs. They can be stored online which are very handy for those of us who are always on the go. Be the best version of yourself After you've finished dwelling in the pain you are carrying, you'll eventually realize two things: You can keep going like this in the next few months or you can become the best version of yourself. The second realization looks much more awesome to me that is why I focused on making one good habit at a time and it has now become second nature to me. Just as I expected, this is going to be one of my longer blog posts. But don't you worry, I will be coming out with How to get out of Rock Bottom (Part. 2) as soon as possible. I am just glad to share my experience with you because not a lot of people have the courage to get their voices be heard out there. I was once afraid but I figured, a lot of people might need motivation during this tough period in their lives. Until then, stay tuned! Original Photo Source: http://bit.ly/2oCVxVO I will be cooking up a two-part blog post about How to get out of Rock Bottom. Stay tuned! ☺ Hit TV series Lost. Photo Source: http://bit.ly/2oIixmA Lost is a drama series containing elements of science fiction and the supernatural. It follows the survivors of the crash of a commercial passenger jet, flying between Sydney and Los Angeles, on a mysterious tropical island somewhere in the South Pacific Ocean. Source: http://bit.ly/2oId9j4 I didn't really tune in to that TV series but I can relate the story of Lost to your exercise journey if you are just winging it. To wing it is an idiom that means to improvise, to do something without proper preparation or time to rehearse. I believe most beginners in exercise fail to keep an exercise journal and workout schedule because no one has ever told them or if someone told them, it may be difficult to keep up with it. I will tell you from my experience that I've also gone the path of ignoring the exercise journal and workout schedule because I didn't prepare it in advance. If I could give you just one tip to make your exercise journey sustainable in the long run, then this is it! You have to plan your workouts before you even start doing an exercise. This minimizes the chance of you quitting soon because you don't have a reference for your exercise journey. You are just winging it and by the time you realize that the exercise you've been doing isn't working, then all your efforts are LOST. My workout schedule and exercise journal. Here are my Top Four Guidelines in making an exercise journal:
Here are my Top Four Guidelines in making an workout schedule:
I know you are wondering why don't I just log my exercise journal and workout schedule in my smartphone. You can do that if you want to. I've just done it in the past and nothing beats the feeling of writing your goals down on a sheet of paper and a notebook and making it into reality. Did you like the short tips I gave here? Hit the thumbs up! Are some of them difficult to understand? Don't hesitate to comment below. Maybe you have better ones? I'd love to hear them from you. Please share this also to someone you know who is starting his or her exercise journey as well. They'd be gladly informed. Until then, stay tuned! Wonders of life. Photo courtesy: http://huff.to/2nMkFsg One of my favorite influencers is Lewis Howes. I have only known him a year ago but his interviews with different successful personalities really gave me the inspiration I need to be able to do things I have been putting aside in the past. I learned this powerful lesson of saying three gratitudes in the morning from him. I believe it is best done after you wake-up because it sets your mind to be more grateful and not just taking things for granted. Some things to be grateful for:
Life is really a wonderful experience if you let yourself become grateful for a lot of things. It's all in the perspective. An abundant mindset vs a scarcity mindset. I have concluded that those things that are making us sad are out of scarcity mindset and those things that are making us happy are out of an abundant mindset. I don't know about you, but I would definitely like to be happy more than being sad because I've been there and it is not a nice place to stay! I hope you've picked up some things to be grateful for from my example. Maybe you have better ones? Why not share it in the comments section and it would be awesome to hear them from you! Until then, stay tuned! The Pen is mightier than the sword but a smartphone may equally rival the pen's strengths. One of my daily habits is to create a to do list for tomorrow in my smartphone before the day ends. I sit down and carefully plan what I would be doing tomorrow so that my day goes smoothly. In reality, life will never be smooth for it has its ups and downs but it's easier to get through the day when you have a plan that you've set-up in advance. This is by no means promoting Evernote but I use it as my daily journal application. There are hundreds if not thousands of similar journaling apps out there so you can choose what fits your style. What does my to do list look like? This is a sample of my to do list: Wake-up, MR - Means my time of the day when I will be waking up. MR stands for Morning Rituals. I will create another blogpost for this in which I will break them down. This includes arranging the dish rack, 5 minute meditation, writing my gratitude, reading a devotional and small house chores.
WOD - Workout of the Day. Usually varies everyday depending on my workout schedule. Breakfast - My first meal of the day. I usually skip breakfast on some days. I'll write an article about the benefits of intermittent fasting in the future. Rituals (Bathroom) - I tend to keep my time at the bathroom for 45 minutes or less. Activity in the Morning - This also varies from day-to-day. Lunch - As you can see I try to log the foods that I eat. I'm not on a diet or counting calories, I just use this as my reference for the future. It's also helpful if you have an upset stomach so you can keep track of what you ate on which days. Activity in the Afternoon - This also varies from day-to-day. Snack - My favorite time of the day :) Dinner - Nothing heavy to eat here.. But it depends on my mood. :P Activity in the Evening - Usually includes reading a book, or a short visit at social media sites. Make To-do List - This is probably the most important activity of the day for me because this sets up my day for tomorrow. Rituals (Bathroom) - From here on I don't set a time for my activities but I make sure I keep it to minimum amount of time possible. I try to sleep between 10:00 pm to 10:30 pm Arrange Clothes - Before slumbering on the bed I try to figure out my outfit for tomorrow. This saves time in the morning because I have already organized my clothes ahead of time. I learned this habit from my Mom. Reflection - The second most important activity of my day because I reflect on the activities I have done for today. I also use the gratitude format in writing. Reading a Book - My book of choice is the Bible but you could read whatever you want. This tones down the energy levels making you ready for a good night's sleep. Well there you have it! As I am writing this blog, I thought to myself wow! Look at how far I've come. I have been creating to-do list since 2012 and the habits I've put piled up over the course of time. You may not need to be this detailed about your to-do list. Start with something simple and work your way up from there. Add a new habit when you feel like you can do it because I don't recommend forcing yourself through a lot of habits. I hope you've learned something new! Until then, stay tuned! My father, was a big goal enthusiast. If not for his perseverance in life, we would never have reached this level of comfort that we are enjoying right now. Thanks Dad! I owe you a lot. He told me, “Son, you’ve got to envision yourself 6 months, 1 year, and 5 years from now. If you don’t your life will not have any direction.” (X always marks the spot. ) His words couldn’t have been more true for I haven’t figured it out before how to make a goal for a certain amount of time. I’ve never had any formula because I believe my Dad was letting me know that it’s in my own unique way that I could come up with one. Luckily, Google always has the answer for everything. I found a great formula that would help me create a smarter goal. The magic lies on the acronym S.M.A.R.T. I’ll use my goal in my previous blog post as an example. Specific – 5 W’s. Define the goal as much as possible with no unclear language. WHO is involved, WHAT I want to accomplish, WHEN will I start, WHERE will it be done, WHY am I doing this – reasons, purpose Who: Gelo Amurao What: Exercise 3x a week When: March 2016 Where: My house Why: To reduce the size of my waist Measurable – How can you track your progress and measure the outcome? I will make an exercise schedule where I will cross-out the days I’ve exercised. Attainable – Is the goal reasonable enough to be accomplished? How so? Exercising three times a week is easy enough to fit in my busy schedule. Relevant – Is the goal worthwhile and will it meet your needs? Definitely! This will give me momentum to add another day of exercise in my next goal. Timely – When will you complete your goal? I will complete this goal in April 2016. This may seem a lot at first but it’s better to sit down and really taking the time in formulating your goal because your future depends on it. Did you find this idea awesome? Try applying it this month of April! A new month is really a wonderful opportunity to create new goals. Share this also to someone you care. Until then, stay tuned! |
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My name is Gelo Amurao. I created the Habit Whisperer because of my desire to help people improve themselves, by creating one good habit at a time. Archives
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