Change Your Story To Change Your Performance

Stories have shaped human communication as long as we’ve existed. Look around. Our money, our religion, our businesses are all stories. And your story can shape your physiology, too. If it sounds like new-age manifestation mumbo jumbo, hang tight. I’ll show you how the story you tell about yourself helps or hinders your progress.

Henry Ford said it best: “Whether you think you can, or you think you can’t, you’re right”

Imagine how dismal our favorite stories would be (Harry Potter, Lord of the Rings, or Star Wars) if the heroes just sat back and moped that they couldn’t do it. Not much of a story there, right? Instead they find some blind, often borderline foolish, belief that they can. And then they do.

You’re the hero of your story too. Act like it.

The As If Principle

There’s an interesting principle at work when we switch from positive thinking to positive action. The “as if” principle was first theorized by psychologist William James and popularized by author Richard Wiseman in a book aptly titled The As If Principle. 

If you want a certain trait or quality, act as if you have it already. This is the old idea of “fake it til you make it." Contrary to popular opinion, our actions aren’t determined by our feelings. Quite the opposite. Our actions can start to guide our emotions once we get the ball rolling.

We’re seeing more and more evidence to support this in numerous venues. There’s the influence of “power posing” in business and communication,¹ or the strange link between holding a pencil in your teeth and feeling happier.² Across the board we see that acting differently can lead to feeling differently. 

It all comes down to ownership of your story. Believing you can improve is one thing. Doing something about it is a different beast. So how does this work?

More Than Body, More Than Brain

We can look to the blossoming science of embodied cognition to give us clues. What we typically think of as “mind” seems to emerge from the infinitely complex interactions of all of the trillions of cells that make up the body.³ It’s not locked up somewhere in the brain.

Your actions change your body. Your body is your mind. Change your actions, and you can change your mind. It starts with the belief that you can. But it doesn’t end there. If you’re the hero of your story, it’s time to start acting like it.

References:

1. Cuddy, Amy J.C., Caroline A. Wilmuth, and Dana R. Carney. "The Benefit of Power Posing Before a High-Stakes Social Evaluation." Harvard Business School Working Paper, No. 13-027, September, 2012.

2. Buck R. “Nonverbal behavior and the theory of emotion: the facial feedback hypothesis.” Journal of Personality & Social Psychology. May, 1980.

3. Wilson A.D. and Sabrina Golonka. “Embodied cognition is not what you think it is.” Frontiers In Psychology. February, 2013.

By Chandler Stevens

http://breakingmuscle.co.uk/uk/learn/change-your-story-to-change-your-performance

The Science of Amazing Abs

Overview

Carving out a great six-pack isn’t an easy feat—which is too bad, since virtually every person I’ve ever met wants a defined set of abs. 

But too many people view six-packs as a kind of fitness status symbol, reserved for the genetic elite or those who spend more time in the gym than they do in their own home. And that’s simply not the case. 

Yes, your genetics and diet influence just how much muscle definition you have around your midsection. But the good news is that everyone has abs—regardless of how well you can see them. And that means that everyone can build better abs. 

You might have to relearn a few things, but by incorporating the principles below and trying some new exercises, you can build stronger, better abs than ever before.

Your Abs Have More Than One Purpose

Ever wondered why sit-ups became such a popular exercise? It’s because most anatomy books state that the purpose of your abdominal muscles is to flex your spine. As a result, people think that by creating a “crunch” type movement, you’ll build your abs the way nature intended. 

Unfortunately, most anatomy books are “at least 35 years out of date,” according to Mark Comerford, a researcher, physical therapist and founding director of Kinetic Control, a consulting agency that assists physiotherapists. He says that, while your abs do flex your spine, that’s just a small part of their duty. Your abdominal muscles also…

* Create movement: Let’s say you’re standing upright, and then you bend forward at your waist as fast as you can, as if you’re a boxer ducking a punch. When you do so, you’ll feel your abs activate; since you’re moving faster than the speed of gravity. Your abs will kick in to propel your torso downward. 

* Counterbalance movement: Ok, now pretend that you’re standing upright again, this time with your hands on your belly. If you were to start leaning backwards, you’ll again feel your abs activate, but this time in a different way. Your abs are doing the opposite of what anatomy books tell you. Rather than flexing your spine, those muscles are fighting the extension of your spine to keep you from falling over.

* Resist movement: All right, last example. You’re again standing upright, but with your arms reaching straight out in front of you at shoulder-level, with your hands locked together. Let’s say a friend tried to push your arms to one side, but you didn’t want to move. How would you resist their efforts? Your abs. Your core would activate to keep your arms pointing straight ahead. 

It’s important to do exercises that will work your abs in all of these different ways to protect your body from injury and reveal the lean body you desire.

Crunches Aren't the Enemy

Crunches fell out of fashion in recent years, as fitness experts and rehab professionals began speaking out against the exercise. Most cited the work of Stuart McGill, Ph.D., a respected spine researcher who found indications that doing too many crunches can cause serious damage your back. His theory: Because they require you to flex and bend your spine, performing these exercises often could cause a person’s spinal discs to push out too far, which could result in a herniated disc.

But the truth is that claims about crunches are highly debated. Carl DeRosa, Ph.D., the author of Mechanical Low Back Pain & Mechanical Neck Pain, says that your body position isn’t responsible for putting pressure on your discs – it’s how tightly you’re squeezing (or compressing) your muscles that has the biggest impact. Other experts like spinal researcher Michael Adams, Ph.D, say that a person’s discs can actually strengthen (like your muscles) and potentially become more resilient to injury as a result of doing abs exercises like crunches properly.

The bottom line: If you have a disc-related injury, crunches might not be the best exercise for you. But for healthy athletes, a few sets (not hundreds of reps) of well-performed crunches can help activate your abs. Performing crunches on a Swiss Ball or BOSU Trainer is exercise safer than floor crunches because they offer more support. Added bonus: Since you’re on a round surface, you also have a greater range of motion.

1. Weighted Crunches on a Ball or BOSU - Position a BOSU ball on the floor with the dome side up. Lie face-up with your lower back supported on top of the dome, with your feet flat on the floor and your knees bent about 90 degrees. Hold a weight plate (or dumbbell) in front of your chest. Raise your head and shoulders and “crunch” your rib cage toward your pelvis. Hold, and then return to the starting position. Perform 2-4 sets of 6-12 reps.

Full-Body Exercises Help Build Six-Pack Abs

Almost every movement you do works your abs in some capacity—especially if you’re standing. Press a weight overhead, your abs engage. Stand on one leg, your abs are working. Struggle during a tough exercise and “cheat” a little on your form—yep, you’ll probably feel your abs coming to the rescue. 

These non-abs specific movements hit your midsection indirectly by working your “core” muscles, which are different from your abs. (Your core encompasses your entire torso, including your chest, glutes, back, and even neck muscles.) The following six movements work your core and help your abs “pop,” too.

2. Push-Ups: Everyone knows that planks are killer abs exercises. Push-ups are essentially planks crossed with a bench press, so you can strengthen your six-pack and build your chest. Start in the push-up position, with your arms slightly out in front of you and your elbows near the side of your body. Keeping your back straight and abs tight, lower your body until it almost touches the floor. Pause, then push yourself back up into the starting position.

3. One-Arm Push-Ups: This exercise is the king of upper-body pushing exercises, hitting every muscle that regular pushups hit while placing extra emphasis on your abs and obliques. Start in the pushup position but put one hand behind your back. Your other arm will be slightly out in front of you, with your elbow near the side of your body. Keep your legs wide (the wider they are, the easier the exercise). Lower your body down until your torso almost touches the floor. Pause, then push yourself up to the starting position. 

4. Standing One-Arm Cable Press: If one-arm pushups are too advanced for you, standing single-arm cable presses are the next best thing. Like the one-arm push-ups, the exercise strengthens your upper body, abs and obliques. Holding a cable in one hand, step out so that one foot is in front of you and the other leg is bent behind you. Lean forward slightly, pick your back heel off the ground, and tuck your elbow in. Drive the cable in your hand forward, pressing with your shoulder. Return quickly to the starting position and repeat.

5. Cable Chops: Stand with your feet shoulder-width apart and your abs braced. Grab a cable in one hand and pull it across your body. Then turn your shoulders and hips, as if you are swinging a bat. You have three options for the motion: high to low, low to high, or you can press horizontally, from the shoulder level. For best results, mix them up.

6. Offset Dumbbell Lunges: These lunges are a great way to work your obliques. Stand up straight with your feet shoulder-width apart and grab a heavy dumbbell in one hand. Take a step forward with one leg and lower your body until your knee is bent at a 90 degree angle. Then step forward with your other leg to return to the starting position. Take a step forward with the opposite foot and repeat the movement. Continue this pattern as you walk across the floor.

7. Tight Rotations: This body-weight movement is a relatively new exercise, but just as effective as the classics. Stand up straight with your feet shoulder-width apart with your arms straight out in front of you and hands locked together. Rotate your arms and torso as quickly as you can from left to right, keeping the movement between your feet – your shoulders shouldn’t extend past your left or right foot. Move your hips with your shoulders.

But You Still Need Ab-Specific Training

While nearly every exercise works your abdominal muscles in some way, the benefits of these movements are limited. Most only test the stability of your abs. They don’t develop other aspects of ab strength, like the ability to initiate movement. 

That’s why doing targeted abs movements is so important. Abs-specfic exercises allow you to strengthen your midsection completely, helping you build an impressive six-pack that’s built to move. And perhaps the best way to strengthen your abs is to do Swiss-Ball Pike Rollouts. A 2010 study in the Journal of Orthopaedic & Sports Physical Therapy found that both the Ball Pike and Ball roll Out exercises were the most effective way hit your upper abs, lower abs, and obliques all at once.

8. Swiss-Ball Pike Rollouts: Start in a pushup position with your hands on the floor and shins resting on top of a Swiss Ball. Your hands should be shoulder width apart, with your back kept straight. To start the exercise, tighten your core muscles and pull your legs in towards your arms, lifting your hips in the air. Pause at the top of the rep and hold for 1-2 seconds. Then lower yourself back down to the starting position, sliding your legs back over the ball until your arms are extended out in front of you. Remember to keep your abs braced and your back straight throughout the movement. Perform 2-4 sets of 6-12 reps.

By : NICK TUMMINELLO 

http://www.livestrong.com/article/556757-the-science-of-amazing-abs/

3 Breathing Techniques for a More Effective Workout

You’ve been doing it about 20,000 times a day since the moment you were born. In fact, you’re doing it right now. More importantly, experts are saying you’re doing it all wrong.

We’re referring to breathing, which seems like such a natural act that we only think of it when we’re huffing and puffing at the end of a 10k — not while walking to work, eating breakfast, or any other normal activity.

What exactly does it mean to say we’re all breathing “wrong?” If you’ve made it this far, it seems like you’ve been doing an OK job. Oxygen is coming in; carbon dioxide is going out. But, according to Noam Tamir, CSCS, founder of TS Fitness in New York City, while we might be getting by, we could be breathing better. In fact, improving our breathing could help to lower blood pressure, decrease stress, improve athletic performance, and maybe even increase brain size.

Breathe In, Breathe Out: Common Breathing Mistakes

When Tamir works with a new client, the first thing he puts them through is the Functional Movement Screen to assess any major muscle imbalances. Closely following the FMS is a breathing assessment. During the evaluation, Tamir is looking for any one or a combination of breathing inefficiencies we’ve developed over time. The term “inefficient breathing” can mean various things depending on who you ask, but for Tamir, it breaks down to these three mishaps:

Chest Breathing

Rather than breathing deeply through the belly using the diaphragm, it’s common to see breathing through the top of the chest, Tamir says, which forces the body to rely on other muscles not built for the task at hand. When you breathe through the chest, “you’re using a lot of ancillary muscles, such as those in the neck, that you really don’t need to use.” This can also reinforce neck and shoulder tension common among office workers. Following the age-old principle “Use it or lose it,” this reliance on ancillary muscles also weakens the diaphragm. A weak diaphragm will fatigue easily during exercise, meaning your muscles won’t receive the optimum amount of blood flow during your next CrossFit WOD or 5K.

Shallow Breathing

Another bad habit when it comes to our breath? We’re working too hard to get in the oxygen that we need. Rather than taking deep, full breaths, we’re resorting to shallow, quick ones, forcing the body to work overtime to get the same amount of oxygen, Tamir says. This could partly be due to poor posture, most prevalent among those who slump over a screen all day (not to mention gym-goers who overemphasize mirror muscles instead of focusing on balance). With the shoulders hunched forward, we lose part of our ability to expand our diaphragm and take the big, full breaths that can boost workout perfomance, increase efficiency, and help manage stress.

Lack of Rhythm

No, we’re not talking about the kind you would see on the dance floor. If you’ve ever focused on your breathing while running to help pass the time, you’ve likely noticed a specific rhythm to your breath. Perhaps it matched the pace of your footsteps (cadence) or your arm swing. Whatever the pattern, breathing smoothly and rhythmically can play a calming role, particularly in athletes, says Tamir. If your breathing is erratic, it’s hard to get into the zone — whether that’s busting out your last track interval or burning through your last set of squats.

3 Breathing Techniques to Boost Performance

Breathing has a huge impact on our health and fitness, but we’re probably not taking advantage of it just yet. The good news is that anyone can improve their breathing with even a small time investment, Tamir says. And it all starts with basic awareness. Tamir recommends focusing on just your breathing one to two times a day, starting with just one minute at a time. Seem doable? Here’s your playbook for success.

1. When you’re at your desk…Take advantage of the stress-relief properties of proper breathing. Deep breathing has been shown to increase activity of the parasympathetic nervous system, the system opposite our fight-or-flight response responsible for a calmer, more tranquil demeanor. If possible, Tamir suggests working on your breathing lying on the ground with your feet up against a wall, which removes gravity from the equation. (You can also get similar benefits from doing the exercise in your chair or standing if you want to avoid the stare of your coworkers or classmates.)

Next, put one hand on your chest and the other on your abdominal area. For one to two minutes, take deep, focused breaths, making sure you spend as much time on the exhalation as the inhalation. In fact, Tamir notes that the exhalation will often be deeper than the inhalation. The key with this exercise is to make sure that your abdominals rise before your chest.

2. When you’re warming up…Since breathing has such an impact on athletic performance, the warm-up is the perfect time to refocus the priority on your breath. Spend a few minutes foam rolling your upper body, particularly the areas hampering your ability to breathe correctly (think: chest, shoulders and neck). Then, go through the deep breathing exercise described above before proceeding into your active warm-up. By focusing on your breath prior to exercising, you’re reinforcing proper breathing mechanics before any heavy lifting or HIIT takes place. The result: Less huffing and puffing once the exertion commences, leading to a more efficient workout.

3. When you’re working out…Was it inhale on the way down or on the way up? Was holding my breath good or bad? Trying to remember when and how to breathe while working out can be tough. Here are two tips to help you get it right in the gym:

For heavy loads and max efforts, use the Vasalva maneuver.Val-what? The Valsalva Manuever is a technique that involves taking a deep breath immediately prior to lifting and holding that breath while you lift. Using this method, “You’re creating a lot of intra-abdominal pressure,” Tamir explains. This increase in pressure creates a strong foundation for your body and allows it to handle more weight. Before approaching a max-effort deadlift, for instance, lifters would stand over the bar and prepare for the lift. Right before setting their grip, they would take a deep breath in and hold that air inside the lungs throughout the rep.

Wait — holding your breath during exercise? Wouldn’t that be dangerous? Some research has indeed claimed that the increase in pressure caused by the Valsalva maneuver could have negative health implications (increasing risk of stroke for example). However, a comprehensive recap done by Dr. Jonathon Sullivan, Associate Professor in the Department of Emergency Medicine at Wayne State University/Detroit Receiving Hospital, explains this risk mainly applies to those with preexisting conditions such as uncontrolled blood pressure or other cerebrovascular issues. As with any piece of health advice, it’s best to check with your doctor prior to getting under the bar just to be safe.

For sub-maximal loads, use bracing.The term “bracing” was first coined by Dr. Stuart McGill, a leading researcher in spine mechanics. Bracing involves activating all of your core musculature from all angles to create a “superstiffness” of the midsection. This bracing creates stability throughout the entire core and reduces injury risk. For example, while performing a lateral raise, lifters should tighten their midsection as if they were about to be punched in the stomach (actual punch not recommended!). This involves more than just pulling in your abs. Instead, imagine tightening your abominals, lower back, lats and obliques for 360 degrees of tension. Now, hold that throughout the exercise!

Between counting your macros, hydrating, stretching, foam rolling, and the myriad other habits you have set up to improve your health, breathing is easy to overlook. But, when you take into account how many times you breathe each day? Taking those 20,000 reps into consideration, even the smallest improvements can have a huge impact. Set aside one to two minutes a day to improve your breathing, and then carry those new habits into the office, the gym, or wherever else the day takes you. You’ll huff and puff your way to a fitter, faster and stronger you!

by Jeremey DuVal

http://dailyburn.com/life/fitness/breathing-techniques-strength-training/

Top 10 Exercises That Improve Sexual Performance

If you’re having trouble keeping up with your beyond-the-bedroom-door workout, we created a list of ten tricks that can improve your performance. Flexibility and strength play key roles in keeping the game fresh and invigorating, so why just do it when you can really do it?

Here are 10 exercises that improve sexual performance in the bedroom

• Hip Thrusts – No matter what position you prefer, a strong, controlled thrust is important. Doing hip thrust exercises will help you get comfortable with the motions and aid in increasing your mobility and range of motion. Stronger thrusts means better orgasms.

• Lunges – Lunges will increase blood flow to your pelvic region, enhancing your experience in the bedroom. Lunges in general are great for building strength, endurance, mobility, balance and core stability. They’ll help out with your performance by providing a dose of balance and hip flexor mobility, both of which are important when engaging in sexual activity. Doing lunges may also help you build your endurance, allowing you to keep at it a bit longer.

• Squats – Squats increase blood flow to the pelvic region, which may energize your libido to make orgasms more intense. They’re an incredible exercise for enhancing sex because doing squats will strengthen your lower body for a more powerful thrust whether you’re top or bottom.

• Push-Ups – Push-ups provide increased endurance and strengthen your upper body and core. If you commit to doing them regularly, you’ll notice a difference in your ability to maintain a strong thrust and your overall core and upper-body strength during sex. A few push-ups a day can go a long way and help you last longer in the bedroom.

• Reclined Butterfly Pose – It’s important to pay close attention to the muscles that are constantly being stretched and challenged during sexual activity. The reclined butterfly pose is an important stretch that will help to loosen up your inner thighs and your hips. By adding the butterfly stretch to your workout, you’ll be strong, loosened up and ready for action!

• Plank Pose – Holding plank pose is one of the most effective ways to increase endurance and stamina in the bedroom. Doing planks help to strengthen your core, which helps to improve thrust and supports your back to prevent injury. If you actively engage each of your muscle groups while in plank position, your whole body will see noticeable improvement and you’ll increase your overall endurance levels.

• Kegels – Kegels are a great sex exercise for both men and women. They improve endurance and control by toning and strengthening your PC muscles, which are the muscles that allow you to stop the flow of urine midstream. Kegels also help to strengthen the perineal muscles, which are the muscles that support erectile rigidity and provide the power behind ejaculation. Kegels are recommended to not only improve pelvic health issues but to enhance sex life. They are an important exercise in maintaining control and establishing more intense orgasms. They can help alleviate erectile dysfunction, and men can delay ejaculation by contracting these muscles just before orgasm.

• Stability-ball crunches – This form of crunches improves balance and stability while strengthening your core. A stronger core improves your thrusting ability and strengthens your back (which can often be injured during sex), while improving your ability to balance in a variety of sex positions. Plus, ball crunches simulate those times when you are not on top.

• Seated straddle stretch – In this day and age people spend most of their time sitting, whether it’s in the car commuting to work or at a desk or on a couch, many of the muscles below the waist are being constricted. Doing a straddle stretch will loosen things up, bringing blood flow back to the pelvic and groin region which means increased sensation and better orgasms. It’s also an excellent inner-thigh stretch, which will allow you to do some more  adventurous positions in the bedroom.

• Interval training – You can do intervals pretty much anywhere: outside on the track, using the stairs inside your home or on a treadmill, or even bicycling through your neighborhood, there are so many options. Doing interval training will increase your stamina and endurance keep you going longer for better sexual performance.

By

 Health Fitness Revolution

http://www.healthfitnessrevolution.com/top-10-exercises-that-can-improve-sex/