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The happiness of your life depends on the effectiveness of your perspective.

8 amazing tips from Mark and Angel, http://www.marcandangel.com/2014/12/17/8-ways-to-free-your-mind-and-take-back-control-of-your-life/

 

Since we were born, our minds have been gradually programmed by our surroundings and by society at large.  As we grow, evolve and awaken to this reality, we learn that it is in our best interests to uninstall some of this programming and take back control of our minds.

What are we taking control back from, specifically?  Well, in part, the immense amount of cultural, societal and institutional brainwashing that has greatly influenced who we are and how we view ourselves and our abilities.

For example, despite what you may have heard… You don’t need to be a person who requires everyone to approve of them.  Your relationships don’t need to model modern day sitcoms.  Your daily energy doesn’t need to be directed by mindless drama, which is often stirred just to distract you from your deeper purpose and passions.

You can clear yourself of this corrupt thinking and reclaim your sanity and effectiveness.

But it’s hard, because distractions are everywhere, pulling at us and creating needless points of focus meant to disempower us.  They drive us into compulsive consumerism and egotism, rather than meaningful connections and emotional freedom.

So today, it’s time to flip the switch.  It’s time to free your mind and take back control of your life.  Here are eight smart ways to start doing just that:

  1. Be selective about the media you consume. – Marketers all across the world are tracking your patterns, buying your personal information and studying your online and offline habits in order to funnel you into purchasing products from the companies that hire them.  If you are inclined to cave, and make impulsive, unhealthy purchases – like greasy fast food – they are aware of this, even to the exact percentage of likelihood that you will make this impulse buy.  They push ads upon you until your willpower gets weak.  This is just one form of mind control being practiced publicly every day.  It’s manipulative and it was created to be.  You have to take back control from these mega-corporations by making strong-willed, healthy decisions that support YOUR best interests.  Buy things that benefit you and those you love, not things that benefit big companies that don’t care about you.
  2. Prioritize YOUR desires ahead of external and internal resistance. – You’re the one that’s got to die when it’s time for you to die, so let yourself live life the way you want to live it.  Seriously, life is too short to waste profuse amounts of time wondering what other people think about you.  In the first place, if they had better things going on in their lives, they wouldn’t have the time to sit around and talk about you.  What should be important to you is not their opinions of you, but your opinion of yourself.  So don’t let others get in your way!  And don’t let your fears get in your way either; they’re not there to scare you.  They’re there to let you know that something is worth it.  If a particular pursuit makes you feel alive, stand strong and step forward, no matter what.  (Read The Happiness of Pursuit.)
  3. Stop wishing for it and start working for it. – Do what you have to do today so you can do what you want to do tomorrow.  Through the grapevine you may have heard that what you should want is “an easy life.”  But that’s not true; what you really want is a life you are proud to have lived, and that takes work.  Because the only way that we can truly live, is if we grow.  The only way that we can grow is if we change.  The only way that we can change is if we learn.  The only way we can learn is if we are exposed.  And the only way that we can become exposed is if we are willing to put ourselves out there and work through life’s difficulties.  Do it!  It’s worth it!
  4. Create healthy daily rituals. – The person you are destined to become is the person you decide to be every single day.  Because how you spend your days is how you spend your life.  In a nutshell, when it comes to working hard to achieve a substantial life goal of any kind – earning a degree, building a business, fostering a relationship, raising a family, becoming more mindful, or any other personal achievement that takes time and commitment – one thing you have to ask yourself is: “Am I willing to spend a little time every day like many people won’t, so I can spend the better part of my life like many people can’t?”  Think about it.  We ultimately become what we repeatedly work hard at.  And isn’t it funny how day by day nothing changes, but when you look back everything is different?  That’s the power of daily rituals.  (Angel and I discuss this in detail in the “Goals and Success” chapter of 1,000 Little Things Happy, Successful People Do Differently.)
  5. Flip your perspective from negative to positive. – We can complain because rose bushes have thorns, or rejoice because thorn bushes have roses.  You’ve heard this before.  Don’t let negativity influence you.  When others are being negative, ignore them.  Keep in mind that how others see things is rarely the truth.  There are no facts, only interpretations, and it is our interpretations that make us or break us.  If you look at things the right way, you can see that the whole world is a beautiful garden.  It’s your job to tend to it, and to see and appreciate the roses.  Because in the end, the quality of your vision drives the quality of your living.  Train your mind to see the beauty in everything.  Positivity is a choice.  The happiness of your life depends on the effectiveness of your perspective.
  6. Stop looking for and expecting “perfect.” – You are flawed, so is everyone you know, and that’s just as it should be.  Seriously, have no fear of perfection; you will never reach it.  And don’t expect that others will achieve it either.  We’re all imperfect beings filled with flaws and imperfections, therefore we shouldn’t wish to highlight the weaknesses of others at the expense of denying our own.  In the end, you will come to realize that perfection, especially in relationships, is only ever found in the beauty and honest appreciation of imperfection.  (Read The Gifts of Imperfection.)
  7. Give yourself a break. – Yes, you have battles out in the world to fight, insecurities to overcome, loved ones to contend with and goals to achieve, but a break from it all is necessary.  It’s perfectly healthy to pause and let the world spin without you for a while.  If you don’t, you will burn yourself out.  So refill your bucket on a regular basis.  That means catching up on sleep, making time for laughter and fun, eating healthy enough to maintain solid energy levels, and otherwise making time for recovery from the chaos of your routine.
  8. Loosen your grip on the past. – Sometimes we have to let go of what’s killing us, even if it’s killing us to let go.  Letting go means to come to the realization that some circumstances and relationships are a part of your history, but not a part of your destiny.  Cry.  Forgive.  Learn.  Move forward.  Let your tears water the seeds of your future happiness.  And remember, sometimes the hardest part isn’t the act of letting go but rather learning to start over.  This is normal.  This is a new day.  A new beginning.  And things will change for the better.
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Water, drink it!

Proper functioning of the body relies on numerous chemical reactions to take place while the materials reacting are transported and suspended in solution. A reduction in the amount of water available to the body starts to affect the concentrations of these solutions quite quickly and this in turn can affect the rates of the various reactions that occur. These include the generation of energy and the removal of waste.

A reduction of just 2% of fluid can result in degraded performance by as much as 10-20%. This is a significant amount. Consider for a moment the amount of effort that goes into training to improve by just 5%. All that, and more, can be lost by inadequate hydration.

The usual guidelines given to instructors and coaches are that a person should drink approximately two liters of water per day. Exercise and heat increase the demand for fluids. As the body works harder, more heat is created, which needs to be lost. Approximately 75% of the energy used in exercise produces heat, with the remaining 25% going to useful work. The heat loss occurs when we perspire and also when we exhale. Although it is common to think of dehydration in the context of heat and exercise, if the environment is arid then significant fluid loss can also occur through the skin and exhaled breath.

Heat exhaustion occurs when fluid intake does not compensate for perspiration loss. Symptoms can include cool and clammy skin, weak pulse, nausea, dizziness, weakness, and anxiety. If left unattended this may progress to heat stroke when the body’s temperature control system fails. Heat stroke is a life threatening condition and should be treated as a medical emergency. Avoidance is the best course of action by taking appropriate precautions.

This means drinking fluids, but there’s more to it than that – drinks are absorbed by the body at different rates depending up on their concentrations. Osmolality is a measure that compares the concentration of the drink with the concentration of the body. Osmosis is a process where water will move from a more concentred solution to a lower concentrated solution across a boundary.

Hypotonic: Has a concentration that is lower than the body and will be absorbed quickly. This is a good mixture when fluid loss is likely to occur at a high rate.
Hypertonic: Has a concentration higher than the body. This is slower to digest and a very concentred solution may result in water being drawn out from the body. This is undesirable in situations where we are trying to rehydrate the body. This mixture often occurs by mixing sports drinks with too much powder by mistake.
Isotonic: Has the same concentration as the body and can be readily absorbed. This is a good concentration to maximise transport of electrolytes or carbohydrates.

Electrolytes

The body uses electrolytes to help regulate nerve and muscle functions and maintain the right amount of alkalinity. Electrolytes also help the body maintain volume in the body cells, the liquid in the spaces between the cells and the blood. Electrolytes include sodium, potassium, calcium, magnesium, chlorides, phosphates and iron. These are usually maintained adequately by a varied diet of proteins, fruits, and vegetables. Excessive perspiration during long events can lead to a loss of salt (sodium chloride) and so some additional electrolytes, in small amounts, can be added to ones drink.

When to Drink

Hydration starts well before you train or enter an event. In the early morning, your body may be slightly dehydrated, so it is important to drink as soon as you get up.

During long events, it is best to keep sipping to keep pace with the loss. I use a timer on my watch that is set to fifteen minutes so that I remember to drink each time it rings. I have found it easy for time to pass far too quickly. Taking smaller drinks more frequently also helps prevent feeling bloated.

At the end of an event, your body may still be slightly dehydrated and so drinking afterwards will not only help replenish body fluids but also help the body flush through accumulated waste metabolic products.

Info brought to you by; http://breakingmuscle.com/nutrition/an-athlete-s-guide-to-hydration-when-what-and-how-much

Tahoe WaterWoman Clinic TAHOE NALU

 

 

TAHOE WaterWoman Clinic

Friday, August 18 from 2pm to 4pm @ the TAHOE NALU VENUE

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SIGN-UP HERE

The session is exclusive to the ladies with the objective to get fit, build confidence and be as happy as a women can be; The WaterWoman workout includes some swimming, some beach running and paddling. Previous experience in the mentioned activities is recommended although not required, we can work around it! The workout will be followed by a SUP Skills Clinic. The objective for the Women Skill Clinic is to get the ladies confident on their SUP. The skills covered on this class includes but not limited to paddle technique, buoy turns, race tactics and techniques. We discuss training, personal goals, nutrition/hydration, mental preparation and more in a Q&A Session. Previous experience is recommended although not required, we can work around it!

Long races, nutrition and drafting.

A lot of us learned a big lesson at the Carolina Cup, a long grueling race with challenging conditions needs a solid nutrition plan and some good drafting skills.

Regardless of who you are or how much experience you have, sometimes things dont go as planned as you bonk or you lose the draft train. The crew at Riding Bumps has outlined some good info that will benefit everyone.

http://www.ridingbumps.com/2014/05/01/carolina-cup-redux-nutrition-and-drafting-strategies/

 

The 2014 Carolina Cup is in the bag. By all accounts, this race is quickly becoming or has become THE race of the early season that all the pros want to do well at and many of the age groupers we talk with are focusing on as their A-priority race. Huge kudos to the event promoters for putting on a professional and extremely well organized event in a killer location.  If you missed the race this year – you now have 355 days to get training. Don’t dilly dally.

The Carolina Cup course is a grueling one with chop, headwinds, and current.  It is a grueling course that is longer than most SUP races. Therefore, two aspects of the race are critical to success in Carolina.

First, to do well at Carolina you are going to have to learn how to paddle in a draft train. With the rise of Carolina as THE early season race, any discussion as to whether drafting should be allowed in SUP is essentially dead(1). If you want to do well in Carolina you need to know how to draft. In the second article in this series, we will discuss drafting tactics as we saw many paddlers make “rookie” mistakes related to the psychology and tactics of the drafting train.

Second, to do well at Carolina you are going to have to get your nutrition dialed in. We heard from too many paddlers that they blew up before the end of the race. We know many of these paddlers and we know that they did not race to their potential. Even if you are Danny Ching, this race is going to take you nearly 2.5 hours. There is no possible way you can race 2.5 hours on a banana and small bottle of water or Gatorade but that is what some paddlers we talked with tried to do.

As a general rule you need to focus on 3 areas when it comes to race nutrition

If you fail at any of these three you are not going to race to your potential. As they say “plan to succeed or fail to plan.” The corollary to that statement is that if you do not plan your nutrition you are going to fail. In the Riding Bumps book there is a chapter on race day nutrition. It is outside the scope of this post to recount everything we have in that chapter. If you have not yet read the book – now is your time. We discuss everything from how many calories to eat before the race to what you should be putting in your Camelbak during the race.

The problem with nutrition is that when things get hectic during a race most racers forget about their nutrition and once you get behind the eight ball it is almost impossible to catch up. Rule #1 with race nutrition is to plan ahead and stick to your plan. For many racers that means eating and drinking on schedule. Do not wait until you are hungry or thirsty. Set a timer and eat and drink like a robot. Remember Consuming a given amount of carbohydrate after two hours of exercise is not as effective as consuming the same amount at 15 to 20 minute intervals during the first two hours of activity. 

Recipe of the Week.

Another tasty recipe from our friends over at Paleo Plan check them out!

SUMMER VEGETABLE FRITTATA

  • 1 1/2 Tbs olive or coconut oil
  • 1 (6″) zucchini, diced
  • 1/2 red bell pepper, diced
  • 1/2 red onion, diced
  • 1 Tbs fresh thyme
  • 1/2 tsp sea salt, divided
  • 1/4 tsp freshly ground black pepper, divided
  • 2 garlic cloves, minced
  • 1 medium tomato, seeded and chopped
  • 9 large eggs

Instructions

  1. Heat coconut oil in a 10″ oven-proof skillet over medium heat.  When hot, add zucchini, pepper, onion, thyme, 1/4 tsp sea salt, 1/8 tsp pepper and garlic.
  2. Cover and cook until vegetables are tender (about 5-7 minutes), stirring occasionally.
  3. Stir in tomato.  Cook, uncovered, for 5 minutes more or until liquid evaporates.
  4. Combine eggs and remaining salt and pepper and whisk until frothy.
  5. Pour eggs over vegetable mixture and stir gently. Cover, reduce heat and cook 15 minutes.
  6. Meanwhile, preheat broiler to low. Finish frittata with 3 minutes under the broiler (until fully set).
  7. Invert onto a plate, slice and serve warm or cold.

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Lots of thought about my good friend @banfieldjr.charlie while racing #Surfski @seatreksausalito Charlie was the paddlers paddler always participating in different races and racing different paddle craft. He and I would push each other constantly to paddle things that we were not used to and getting out of our comfort zones. It was tough paddling a Surfski for almost two hours and racing against some fast guys and girls but I thought about Charlie a lot and it helped push through the hard times. I miss the #gorillapaddler thanks Charlie for sending me som Gorilla Strength to paddle hard and take home a 🥉! #gorillastrong @teamoceanofhope Jaxi showing me how to strum! #ukulele #lessons from my 5yr old Amazing day on #donnerlake doing some #Surfski #paddling getting ready for the @seatreksausalito race @epickayaks #epicv10 slicing and dicing! #paddleeverything #rideeverything Back in #tahoe @watermanslanding and getting ready for @seatreksausalito #surfski race #paddleeverything #epickayaks Thanks Hawaii it was fun! Now back to the mountains #notready Recovery day 2 post Molokai #outrigger #worldchamps two days after a major workout or super hard race is usually when the body is hurting the most and I am feeling it for sure. I’m looking forward to getting back on the water today. I’ve been applying @doterra deep blue cream to my sore spots and I am feeling really good! Thanks @anikwild for being recovery guru and giving me the right stuff to recover fast! Hit Anik up and ask her about other amazing @doterrascience #doterra #recovery #essentialoils #traindifferent #wildlifestyleproject Pre paddle prep on Molokai consisted of jumping in the 💦 #ocean #cliffjumping Molokai to Oahu #outrigger #worldchamps #doneanddusted thank you to everyone for the thoughts, comments and help to make this dream come true! E Ku I Luna Northern California paddled hard and I’m proud to have been apart of the crew! Can’t wait to do it again, training starts next week! Really looking forward to paddling the channel of bones tomorrow with a bunch of great guys from Northern California!