Fitness

Top Tips To Stop Procrastinating-Part 1

In this series I will cover super easy and fast methods I have come across to crush the awful merry go round of procrastinating that lets face it we all go through. Even these people donning the covers of magazines face procrastination. After all we are human! It is a ever present evergreen issue for a reason.

Top Tips To Stop Procrastinating-Part 1

Break it down into a tini tiny au derves. The smallest action conceivable. An example is if you really want to write a novel. Thinking about the amount of pages or the hundreds of hours needed to be put in will seem way too hard and will put most of from even starting. If however you say “I will write two crappy pages per day’ these small successes are enough to motivate us to get into the habit. A key is to be hyper specific and have a timeline, saying I will commit to doing two crappy pages per day, weekdays only, for the next 90 days. You may not use them, but at least you are doing the do.

BJ Fogg has completed a lot of research for Stanford University and he has talked about doing less than you are capable of doing. When something is too big, intimidating or too much of a pain in the ass. Lets use a simple example of flossing our teeth, something no one really loves doing. If you say o.k I’m going to floss just my front two teeth, three little gaps, that’s all you are going to do. Then also make it as easy as possible, use a water pick or disposable flossing gadgets so you need to tourniquet your fingers.

Another example is the prolific music producer Rick Ruben when he is working with music artists he will give them tiny homework assignments. If he has a stuck artist he will say can you get me one word or one line that you might like for this song we are working on by tomorrow, is that possible. Neil Strauss an award winning writer for The New York Times talks about writers block and setting standards way to high. Do not say I am going to write 2000 words. You will create performance anxiety. Go back to the two crappy pages per day.

Another example could be with exercise. People set goals especially around New Years saying I’m going to smash it, I will do an hour a day, 6 days per week. If you are going from doing no exercise. Start by committing to 5-10mins 3 days per week.

With all these examples setting these macro goals will get us showing up, and often once started we naturally want to do more.

I hope you have enjoyed this first installment of Top Tips To Stop Procrastinating?

I would love to know your thoughts in the comments. Have you ever had similar experiences?

Ryan Billy Tate

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Dad

What I Learnt About Raising Children From An Ex…

What I learnt about raising children from an ex U.S. Navy Seal

What I learnt about raising children from an ex U.S. Navy Seal. Is there a difference to bringing up boys and girls? Today they have to compete on the same field. Learn to make money, defend themselves or even change a tyre.

We are now living in the most complex, dynamic and competitive environment we have ever seen. No longer do we go to work in a factory, come home drink a beer and go to bed. The world is changing at a lightning pace and it is important as parents that we do recognise this. Kids of today are subjected to very clever marketing whether they own a mobile phone or not. They are not just influenced by their friends, but are surrounded by the bombardment from the media and corporations messages. I’m not talking about conspiracy theories but I am talking about teaching our children the fundamentals.

Respect their respect.

What are the fundamentals? And What I learnt about raising children from an ex U.S. Navy Seal? Yes spending time is important, but things like spirituality, money, health and values are important to instill in kids. Respect their respect also. Respect is knowing what drives them, what they are passionate about, what they dream of becoming. Leadership is assisting them to achieve it! Do not just expect their respect, earn it.

Three Phases Of SEAL Training.

First Phase (Basic Conditioning)

Second Phase (Diving)

Third Phase (Land Warfare)

When bringing up Rugrats the First Phase is keeping them from harm, teaching them not to touch hot things or fall in an ape enclosure at the zoo. The Second Phase relates to or correlates with SEAL Training in that we teach our kids to be aware of others (Our Buddy) in Diving terms. Around the starting Kindergarten age, to not throw rocks, play with sticks etc. The Third Phase in the SEAL training is dangerous sh#t like playing with plastic explosives. This stage can reflect as our kids are getting older and they are making decisions that could majorly impact family or large groups of people around them.

Chasing the bull.

Snipers refer to chasing the ball. This is where they hit a target at a long distance, however then begin to miss. They will remove the site re calibrate knobs on the weapon reattach the site chasing the Bulls eye. Then go through the same process playing with the weapon when not hitting the target. How does this relate to raising children? Be consistent do not change things up don’t seem to be going your way. This ex Navy Seal talks about being there for your children for the little things and not waiting for a major disaster to step in and train (for a better word) your kids. It is better to keep up then catch up.

 I think it is important to lead from the front I’ve heard dad’s talk about making major sacrifices for their kids. Saying comments like “I have let my health go, I no longer train because I have kids.” Or not concentrating on their happiness because they are a Dad now! We need to think what would we like our son or daughter to be and lead by example and be that person ourselves. When we don’t take care of ourselves effectively we are quitting.

 

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Ryan Billy Tate

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Fitness

Benefits Of Hanging Upside Down

Benefits Of Hanging Upside Down, Or More Appropriately Inversion Benefits
Don’t just cover up symptoms; target the source of your ache!

RELIEVE BACK PAIN
Relaxes muscles, rehydrates discs, realigns & reduces pressure
EASE STRESS
Releases tension in shoulders, neck & back
IMPROVE JOINT HEALTH
Decompresses, strengthens & enhances shock absorption
INCREASE FLEXIBILITY
Improves functional fitness for an active, healthy lifestyle
IMPROVE FITNESS AND BUILD CORE STRENGTH
Inverted exercises help build a strong core, which is essential to back health
RELIEVE BACK PAIN 

Unlike surgery, mechanical traction, and other invasive forms of treatment, using an Inversion Table is a gentle, passive way to target pain at the source and care for all weight-bearing joints. This progressive form of traction allows each joint to be decompressed by the same weight that compresses it while upright. To put it simply, inverted decompression creates an ideal stretch that improves spinal health and targets back pain by helping to 1) rehydrate discs, 2) reduce nerve pressure, 3) realign the spine and 4) relax tense muscles. Best of all, decompressing on a Inversion Table takes only a few minutes and feels great!

1) Rehydrate discs

Clinical studies show that when inverted the separation between the vertebrae increases, this allows for absorption of moisture into the soft tissue of the discs, increasing the nutrient content as well as plumping the discs for better shock absorption and flexibility.

When you are sitting, standing, exercising, or doing other weight-bearing activities, fluid is squeezed out of your discs and into adjacent soft tissue, just as moisture can be squeezed out of a sponge. As a result, your discs lose some of their height. To prove this fact, measure yourself in the morning and then again at night. You will lose half-an-inch to three-fourths-of-an-inch in height by the end of the day. (To see this change you can measure your true height or measure your waist. Height loss can be seen in the size of the waist because although you are shorter your body mass is the same and therefore the ‘column’ of your body increases in diameter).

When you are lying down the compression in the spine is reduced enough to allow the discs to slowly reabsorb moisture and nutrition over the many hours you sleep. However, the discs may not always maintain their full height capacity, creating a total accumulation of height loss of up to two-inches in a life-time.

2) Reduce nerve pressure

The height of the discs relates to the size of the passageway for the nerve roots to exit from the spinal column, so a plump hydrated disc creates maximum clearance, helping to alleviate any pressure or pinching of the nerve root.

A bundle of nerves called the spinal cord run through the spine column; these nerves control communication from the brain to the rest of the body. Nerve roots exit between the vertebrae along the length of the spine in the passageway created by the discs. Damage to the discs or de-hydration/degeneration of the discs can result in nerve root entrapment, or what is commonly called a pinched nerve. Since the nerves extend into the body there can be pain that radiates into extremities. Through the increased hydration to the discs during inversion the discs plump in height, effectively increasing separation between the vertebras and reducing the pressure and pinching on nerve roots.
3) Realign the spine

So many of our daily activities lend themselves to misalignments and possible permanent postural changes; sitting at the computer with rounded shoulders, carrying a heavy bag always on one shoulder, even wearing high heels. Also, many of our most popular sports are one-sided and rotational, like golf, squash, tennis, which puts significant stress on the spine as well as develops muscles on a single side of the body.

4) Relax tense muscles

Muscles are gently stretched as circulation is increased, helping to reduce tension.

EASE STRESS

Stress and tension can cause pain and muscle spasms in the back, neck and shoulders, as well as headaches and other problems. Tense muscles can be attributed to misalignments of the spine, over stimulation of nerves, or poor removal of toxins by the lymphatic system and a lack of oxygen rich circulation.

“Because gravity exerts such a substantial force and because lymph has so far to climb to get to the thoracic duct’s entry into the sub-clavian vein, any inversion of the limbs or even the prone body position allows for a free flow of lymph unencumbered by the effects of gravity. Elevation of the lower limbs is often prescribed for health problems characterized by a pooling of interstitial fluids.”

Also, for centuries yoga practitioners have recognized the concept of turning the body upside down to find relaxation. The head stand position is a form of “postural exchange” (reversing the direction of gravity). Not everyone wants to do headstands, so inversion on inversion equipment creates an easier alternative with the added benefit of joint decompression.

IMPROVE JOINT HEALTH
Decompression aids in joint lubrication by altering the pressure and suction forces within the joint, helping to stimulate the synovial fluid that nourishes the cartilage and enhances shock absorption.

Mobilisation and gentle loading of ligaments can help to increase the collagen content of the tissue, which results in increased ligament strength. Strong ligaments and muscles are vital for proper joint support, and help to protect against injury. Even the Army has utilised Gravity Boots to mitigate joint fatigue injuries. Just as you brush your teeth every day to maintain your dental health, you should attend to the health of your spine with a healthy routine. There is no miracle for back pain; pills to cover up pain do not address the issue, and surgery is a last resort option. Our Orbit Inversion Table is an affordable, natural, and easy to use piece of equipment.

Tight muscles or stiff joints can also cause imbalances, which can result in improper body mechanics and an increased likelihood of injury. Using an Inversion Table provides a natural stretch that gently elongates muscles and decompresses joints, enhancing muscle efficiency, and improving mobility and flexibility.

During a normal day, your joints and especially discs will lose fluid, resulting in a temporary height loss of up to 0.5″ – 0.75″! With the bones now closer together the range of movement is reduced. Inversion has been proven to increase intervertebral separation as it reduces the pressure on the discs and helps them to re-hydrate to restore shock absorption and flexibility.

Muscles adapt to bad posture. For example, with slouching shoulders the muscles in the chest shorten and those in the back lengthen. At some point is becomes to feels strange to stand properly. Inversion helps realign the spine and stretch the shortened muscles, many users report that they stand ‘taller’ and straighter after just a short inversion session. With continued use of the Orbit Inversion Table you may experience permanent improved posture.
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IMPROVE FITNESS AND BUILD CORE STRENGTH

Strong abdominals, internal and external obliques, and lower back muscles are vital for proper support of the torso. Crunches or sit-ups on inversion tables is a challenging way to develop and define the core muscles.

Most training activities designed to build core strength must be performed with great technical accuracy or they can injure the back. Inverted exercises can target every core muscle without adding risky, compressive loads to the spine.

Inverted squats on our inversion tables provide a unique leg workout, strengthening the hamstrings and quads while sculpting the glutes.

And Orbit Fitness’ Gravity Inverter is so easy to use…
Set it to your height, secure your ankles and relax. Weight displacement caused by simple arm movements give you total control over the speed and degree of rotation. Optional use of adjustable strap rotation control allows you to pre-set maximum angle of rotation.
Benefits start at the gentle angle of 20 degrees. Over time, work up to at least 60 degrees, where the pressure is reduced to zero and decompression happens in just minutes.
Invert regularly! It only takes a few minutes to decompress the spine, and the stretch feels great and relaxes tired muscles. Use an Inversion Table several times a day to achieve maximum results

Orbit Fitness Inversion Tables have helped thousands like you find natural relief in the convenience of their own homes, and takes only a few minutes a day!

Message me Now to receive $100 OFF!

 

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Ryan Billy Tate

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Business

10X Your Health

10X Your Health

 

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Ryan Billy Tate

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Fitness

How quickly things can change!

I had a lesson on how quickly the winds of fortune can change today. Saturday’s are usually one of our busiest, if not our busiest day of the week. However saying that it is retail and you never know what can happen. So today we were actually having a quiet day. We had four staff on myself and three others including our Area Manager, that manages all of the stores and two other co-workers, all with several years of experience selling fitness equipment.

We have what you would describe as a coffee table at the very rear of our large shop with some knee-high padded stools around. All four of us had pulled up a pew. Our  Area Manager Tim was on his laptop working while our store manager Gavin and I were woofing into some barbecue chicken and salad sandwiches. I had only just finished constructing two sandwiches myself when my other work mate Brian, who is in his 60s, said “Ryan you’re up!” Referring to customers coming into the store. While I am an enthusiastic person most of the time, we had had a pretty quiet day up until then & had not long ago sat down early afternoon for lunch…let’s just say I wasn’t jumping out of my skin to serve. This was a pivotal point however where I realised how quickly things can change. The customers that I walk down to greet and who had got perhaps one third of their way into the store before I got to them, asked the question as I got close by “Are you Ryan?”  Which immediately put a smile on my face as I replied “yes I am.”

The couple, in their mid 50s explained that I had emailed them almost a month ago regarding an elliptical machine that I recommended and they were down from the country to secure one of the machines for themselves. While I was serving this couple I had gone up to the till to negotiate on price with the powers that be, when I was introduced to a lady that I believe to be with her granddaughter. I had been following up this lady for the last fortnight. My colleague had served for me while I was demonstrating the features on the elliptical machine. And in turn had sold an upright bike and put it under myself, which was uplifting. While I was wrapping up the with my couple from the country & had almost finished I just needed to process payment etc, a father and son that I’d served almost an hour earlier walked back in to purchase a treadmill that we have narrowed down to be the right piece of equipment.

I reflected immediately on how quickly the situation can change.  I admittedly sighed when I was first interrupted from my lunch.  Although these three sales are not going to break and records it was just a wake-up call for myself to keep the chin up and try not to let the environment affect me me because you never know what the universe may throw at you.  All customers in that little rush had been followed up at different points and I probably got disappointed during the process when they were not willing to purchase at the time or were not looking like coming in in the near future. However a good analogy is to look at it as filling a pipeline. Put the work in, and do the right thing, you never know when you may benefit from the fruits of your labour. I know I am not going to be able to remain upbeat at all times, I am only human, and we all have our moments. However reflecting on how quickly things can change can definitely help when having a down day or seeming like you have been dealt a bad hand.

Fitness

The No.1 Way To Eat (In My Opinion :-)

For sometime now I have been using intermittent fasting as part of my life. Another name for this lifestyle is five and two (5:2). I have tried many different diets or styles of eating including cutting carbohydrates doing the paleo diets and also looked at the Atkins diet. What I have found with other eating patterns or diets are that you need to be super strict all of the time. Personally I find I can hold strong on these diets for four or five days however I find when you break them you break them bad and really go all out and possibly wreck any good doing that you have done.

One of the things I love with the five and two style of living is you only need to be strict on two days of the week you can loosen the rains on the other five days of the week because effectively you are eating 3500 less calories per week by being strict on those two days. Although the two days that you are fasting you are still allowed 500 cal for women and 600 cal for man. I know in some cultures they go without food or even water for long periods of time and I keep this in mind if I feel I’m being hard done by on the fast days. I also think about my body burning my fat stores on my FD (fast days)

Some of the foods I personally like to eat on these fast days are boiled eggs, small tins of tuna, cup-a-soups, or yummy salads. The other thing I like to concentrate on is feeling my belly with fluids, I will have a large green tea or black coffee A large pints of water this is not only healthy for the body it also feels you when you are thinking about food on these fast days. I heard a professor from the a professor of dietrics and nutrition from the University of Queensland talking about the 5:2  diet and she spoke very highly of living this way. Some of the benefits she spoke about were rejuvenating the body, saying as humans we put far too much fuel into our body that is not needed. Giving your body time to reset and actually have less is beneficial for hair growth your skin and generally producing new cells, I think she put it as.

I find that I think about eating heavy on the day after my fast day on my NFD or as they call it non-fast day. However I believe eating light on my fast day probably shrinks my belly and makes me more conscious of food so naturally I tend to eat less.

Another huge benefit I believe is if I do eat a burger driving through the drive through or eat a line of chocolate I don’t feel like the world is going to end! Which is how I have felt when trying to live on a no sugar diets or when trying to cut carbs for long periods of time. I have found as I have got older that my focus is more on my health rather than trying to cut kilos to get and Instagram style wash board stomach. (which I must add I’m never actually got to ha ha ha)

Above I have included a photo of a simple explanation of the 5:2 diet and there is a link to the 5:2 Facebook page also there is over 50,000 members on this page and it is a priceless resource if you are wanting to try this style of living, the community is fantastic also. Feel free to leave any comments or ask any questions I’m no expert but am definitely a large fan of living this way

PS if I miss a week or two during the festive season I know this style of living get you back on track fast

Fitness

Sample Bike

We received a sample recumbent bike today from the brand Sporttop. The other staff and I were keen to see it built and test it out for ourselves as the two elliptical machines that we offer from this company have a lot to be proud of. All I can say is I hope that the powers at be decide to stock this bike. The first thing you notice is the super comfortable seat which is something that customers get caught up on quite often when testing out this style of bike.The bottom part of the seat is super soft but the extra bonus was having the backrest on a gas strut and easily movable back and forward into any position.

The other thing I notice from the get go was the handles to the side of the seat. These are super comfortable and have cut outs to fit your hand ergonomically which is really cool. The other thing I like is being able to adjust the resistance or mode on these handles not just on the console. The other noticeable difference between this and other bikes was how smooth use the resistance or load was after changing up or using it in a interval style programe the difference between an easier level and the higher levels was not ridiculously noticeable because the bike was so smooth. You can really feel it has a good large flywheel. Fingers crossed we end up stocking this item super impressed from the get go without knowing too much about this bike.

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