Essential Endurance

LONDON TO BRIGHTON OFF ROAD

Just when we think the end is near, turning a corner reveals yet another steep hill to climb. Such are the trials of life.

And in a similar vein, a tough endurance test, like the London-to-Brighton off-road bike ride which I experienced this weekend, is a useful reminder of how unexpected turns can throw more challenges in our path.

This ride cemented home to me some key lessons already learned about having the right mindset. When I took on this test, I knew the challenge was achievable. I'd ridden these distances before on a good few occasions. I knew it was going to take hours to complete. I knew I'd have to keep my legs spinning and that there'd be uncomfortable moments going up hills. I also knew that my physicality was more than capable of doing this task, even though I hadn't been on a bike for months and I had just been through a very sustained and heavy summer party period. I wasn't sure how much I'd enjoy it, or if I'd be suffering after completing it. But I did know that I could make a marked difference to the quality of the ride through applying my knowledge gained from previous endurance experiences...

Riding In The Face of Adversity

Endurance tests are adversity strengtheners. They mimic life. So, the more we do of them, the better we become at adjusting to life's challenges. There's many situations in life where we are exposed to high levels of stress. Stress can be harmful when we can't cope with it, but it is essential for growth and stress management gets better through practice. This is where tough physical challenges can help strengthen the body and mind for dealing with stress. Over time, we still have the same stresses but we are much better equipped for tackling them.

Being prepared for an endurance test, can make the challenge seem much less of a struggle - and as my physical training has shown me on this ride, my strength and fitness were more than up for the task. As a consequence, I actually enjoyed the ride. But, others at this event, were clearly finding this physical test a lot more difficult - even from the very outset. I witnessed a lot of riders off their bikes, pushing on even the smallest of hills - barely a third of the way in to the 75 mile ride. I also saw quite a few exasperated riders, sitting/laying on the floor rubbing cramped/sore muscles and complaining about the distance to go barely half way in to the ride.

“By failing to prepare, you are preparing to fail.” 
– Benjamin Fanklin

So preparation is the key. I've learned this the hard way. Taking on a challenge with no prior experience of what lays ahead and with no knowledge gleaned about what to prepare for, will conversely, make a tough challenge all the more difficult and probably not enjoyable at all. This is what I discovered on my 2012 Raid Alpine challenge. Not only had I not prepared myself physically, but I'd never experienced a long distance ride over 60 miles before. I'd certainly never ridden up alpine roads for 20+ kilometres at a time nor challenged myself to do this feat for 6+ hours a day and over 740km for 6 days in a row. I also had Shingles at the time, which added another layer of challenge to this ride.

No Pain No Gain

What I painfully learned previously, helped me to better prepare for this event. I knew I could have completed this ride with zero training but as I wanted to enjoy myself, it meant putting in some cardio/strength training hours well in advance, having quality sleep, plus maintaining a consistent, nutritious diet. I also learned the importance of planning ahead to ensure I ate/hydrated and performed well on the day. Details of the planning included taking care of what clothes to wear for optimal comfort in all weathers, what spares/equipment and first aid to carry in a lightweight bag. Most of all, I prepared myself for the distance and importance of being aware about posture/technique and keeping on top of all this through mindfulness on the entire ride. I focussed on the moment and never pondered the distance yet to come. All of this knowledge came to me by putting myself through such a supremely tough physical/mental test in the past. My resolve has been strengthened and I've maintained this strength through repeating regular tough endurance challenges and by experiencing daily discomfort at home or in the gym.

Endurance tests have played a key role in my self-development, are - and will continue to be an essential part of my life. They have already helped me to overcome many life hurdles, greatly strengthened my resolve, developed a better, more positive mindset and helped me to grow as a person along the way.

Magnetic Attraction

ANIMAL ATTRACTION

Human beings are not so far up the evolutionary chain as we'd like to think we are. We're still very much 'animals' at heart and it's solely the human 'thinking' part that separates us from the other beasts of the animal kingdom. It's also this thinking part of our minds that masks what is really going on in our primal animal brains.

Thinking and reasoning can be beneficial in many ways but are we over-thinking and not doing what our instincts tell us? And does our reasoning mean we avoid trouble - or that we miss out more on doing the things we really want to do?

Animal Avoidance

We witness certain behaviours in others when their barriers are down and especially realise it in ourselves the morning after a night out drinking & socialising.

It's inebriated moments, when we are free from our rationalising thoughts where our actions reveal our true primal desires. Others may negatively comment on how we have been acting inappropriately towards the opposite (or same) sex or perhaps our friends will lament somewhat positively, how 'wild' we've been. These traits may be strange to the observer if we're normally seen to be so reserved. It's seen to be out of character for us. But in truth, it's these animal behaviours that we keep caged up for fear of them revealing our truest nature. Letting go of these restraints - consciously or otherwise, allows our truest nature to be so openly expressed.

Our desires are what drive us - yet we spend our adult lives suppressing them and learning how to behave 'properly' in public. This side of our personality is what Carl Jung calls the 'Shadow' self and learning how to manage our hidden side, can bring great benefits.

Our conscious rational mind is trained to keep everything in order. Arguably, without some levels of control, we'd be acting on an impulsive whim the whole time. However, our rationalising brain may be telling us one thing, while our instinctive biological systems - which are receiving & sending conflicting signals to what we likely 'think' we should be doing - and his conflict in ourselves will inhibit our ability to attract the things we desire most in our lives. Consequently, we lose both ways. 

And so, the more we strive to distance ourselves from our inner desires, the more detached we become from our truest selves. We weaken our magnetism and we drift along without ever realising our real potential. 

With our conscious rational minds working at the helm, we lose the connection to our message receptors, which are diligently picking up vital information from the environment (even in the subtlest of ways) - either drawing us towards or repelling us away from whatever has the potential to cause harm or fulfil our desires.

Magnetic Personality
Magnetism is what draws us to life's successes. For example, if we wish to attract a suitable mate, we may choose to adjust our physical appearance to better give us an edge. Physical attractiveness is certainly one of the first major traits a man will look for in a suitable partner and women are not so far behind the men on that front. But there are many other ways to win over a mate and achieve success. If you're lacking in looks, then it pays to learn how to attract others without relying so much on physical appearance. Looking sharp is a good starting point, but for achieving the best results, developing a magnetic way of thinking to stand out in a crowd, will attract what we desire far better than a sharp suit ever will.

Understanding Attractiveness
What exactly is it that we find most attractive about the other sex? If you 'think' you know what best attracts you, it may come as a surprise to learn that the qualities most looked for in a partner, are not what you're really attracted to. We tend to fall for the popular stereotypes most portrayed in the media - hence trends in cosmetic enhancements etc. But, a lot of what draws us to someone else, comes down to the strength of the energy signals being emitted from an individual's magnetic field. 

Take a good look at a room of people at a bar, in an office or at an event. Identify the people who stand out the most. Are they the most physically appealing? Are they dressed the sharpest? Look hard - they are possibly neither, and yet they command attention. 

Magnetic attraction is an ancient art of attraction practised for centuries by the great Yogi's who have learned to harness magnetic energy. We may not all have such strong magnetism but with practice, this powerful attraction energy can be harnessed. We can all increase reserves of this energy, but first, we need to re-connect with our inner animal instinctive selves and live a more truthful life.

Face Up To It

WHAT YOUR FACE IS SAYING

The face is our advertising, sales and marketing billboard – promoting us to the outside world. Personality type and an individual's intentions, are said to show in subtle ways in our faces – something we have been hard-wired to pick up on. So what is your face saying?

People are quick to make snap decisions about strangers. They will read your body language, appearance and facial features, for any signs that could give away your intentions. If you have a scowl or shifty eyes, they may take you as an unfriendly and potentially threatening person. On the other hand, bright, open eyes and a welcoming smile, will lift a face to make your appearance all the more attractive and approachable. 

Your face can be changed in a number of significant ways. Make up, facial hair, piercings and tattoos, are the obvious ways we can control appearance. While these modifications can help to get us noticed more, the greatest changes to how we are perceived, come from how we portray ourselves through expression – and this will be determined by how you feel inside.

Confidence is arguably, the greatest attribute to bring success into our lives. Having strong self belief and a conviction that you really have what it takes to get the results, can create situations where there's an almost foregone conclusion. Feel it and you will express it.

Working With What We've Got

Although face reading has been mostly debunked as a pseudoscience, more recent studies into facial features that could potentially give away personality and health secrets, have shown we do tend to make quite accurate judgements about dominance and actively seek out facial clues for trust ability. It's true that universal facial expressions can help us to understand how people are feeling, but the jury is out on the claim that facial features can accurately show the type of person we are inside. Our generics certainly play a role in how our faces look, experiences will largely determine our preferences but ultimately, our attitudes and lifestyles will be what creates the expressions necessary to convey our inner identity.

Sometimes, our inner thoughts can affect the way we are perceived to such a degree, that other people will have instinctively made up their minds about us. This can attract or repel people from our lives. Think back to the times you've felt angry – things likely didn't go well for you that day, as people avoided you or were less inclined to help out. Now think back to a time you were really happy – when the air smelt sweet and colours seemed more vivid - a time when life felt so good. Very likely, good things happened and other people gravitated towards you.

There have been a number of instances where I have observed the differences in other people's interactions with me - obviously reflected by my inner feelings. On occasion, I have even witnessed a complete reversal in my fortunes and changes in the ways people interacted with me - purely by my making a conscious change to my mood, attitude and actions, in order to portray more positive, outward projections. Surely, much of this expression from my inner feelings would have been picked up in my face?

And so it follows - the best way to gain another's attention, willingness to help or attraction - is to feel how you want them to see you: happy, self confident and open to the joys of life.

Mindlessness

LIFE: THERE'S AN APP FOR THAT

With so many people using smartphones these days, it seems our minds are increasingly taking a back seat from taking on previously human-powered tasks. From simple things like finding our way home, reminding us of important dates ie. our loved ones' birthdays or remembering a friend's phone number - even everyday memory feats such as keeping a basic to-do or shopping list of items which could be counted on one hand, are now typed into a smartphone app. Consequently, we are becoming ever more reliant on our pocket computers to make our lives better/easier, that we are neglecting the super computer powers of our perfectly capable biological equipment.

Human 2.0
It could be said that we're in an evolutionary period of growth - one where the basic human being is getting an upgrade through the soft/hardware of our pocket computers and via an always-on connectivity to the information on the internet. Studies performed on high-level internet users, have initially shown through brain MRI scanning, that pre-frontal activity is enhanced through browsing after a short period of a week, with just one hour of browsing per day. But on further investigations, findings have concluded that the cognitive overload on someone flitting around on the net, can impair memory function, which over time, affects one's ability to focus on a subject or task for sustained lengths of time for little longer than a goldfish does. It seems the capacity for learning, hasn't evolved as fast as our broadband speeds have done. So we're outsourcing memory function to our smart devices rather than patiently working towards improving the upgradable hardware we've been born with.

Virtual Life Coaching

Just a short while back - maybe less than 15 years in the past, we would have written a list of our goals down on a sheet of paper. We'd keep a regular check on our progress and take incremental steps to get what we desired from life - crossing off, adding and deleting as we progressed through the list. Many of these goals would have been confined to memory. It's been shown that visualisation is a great tool for bringing goals to life, and so the focus would have helped to achieve them. Potentially, due to our sheltered existence, a lot of these goals would have been simple and therefore very achievable. When connection speeds improved about 10 years ago and as more people gained access to the Internet, we started to see more of the world and what could be achieved in a lifetime. Our horizons widened. Suddenly, life coaches and success advisers, once solely the provisos to the success-hungry, power elite, sprouted up - advertising their success strategies to the everyman. Consequently, as the confines to goals opened us up to a wealth of possibilities way beyond our back yards, we began paying someone else to keep a check on our progress and to press us to meet the greater goals we'd been helped to forge out. 

Moving on to the present day - even motivational experts like our fitness/wellbeing personal trainers, who up until just recently, were a highly-regarded motivational tool for pushing us in the gym - are being replaced by smartphone apps more and more. It seems that humankind's willpower, memory capacity and our ability to use this superior brain power, are now becoming so weakened, that we are all-too-readily believing it's necessary to get an app for everything running our lives rather than apply ourselves more to take control. 

Return Of The Mindfulness Mind 

If the perceived (failed) human evolution to 2.0 is anything to go by, it feels to me like a revolution in mindfulness is just around the corner. Because we are on the verge of becoming mindless fools if we allow our computers to do all the work. Sure, computers can be useful, but it's no wonder there's been a bit of a break-away by a few key people, who are now removing all their technology, previously used as a brain replacement. Instead, they are strengthening their minds through focused meditation, the practise of mindfulness and purely by not instinctively reaching for the iPhone, without first thinking for themselves. In the process, they are also enhancing their social lives and experiencing quiet, reflective and creative moments once again - free from distractions.

Record - Not Fade Away

If, like me, you really want to take some control back over your life, then recording your movements is the best way. Use a smart phone to do this if you wish, but a good old fashioned pen/pencil and paper works a treat for keeping a diary - plus it's less distracting, not reliant on batteries and there's better memory retention when you physically write stuff down on paper.

An Example In Memory And Control 

I'll use myself as an example for how to better remember your days, keep tabs on having more positive outcomes and avoid the many traps of self-deceit. First of all, we need to make some plans of what we wish to achieve. So following on from this point, here's what I'm currently monitoring:

Health, Wealth & Happiness
Number one priority on everyone's list, should be health. Without it, we have no happiness or enriched life. 

I have gained a bit of weight and become a bit flabby in places over the summer. I also have a shoulder injury from snowboarding that I got back in March this year. So I have set a goal for losing some weight and through my Personal Training qualification, I now have a better idea which exercises I need to do for attaining muscle tone/size/strength plus help repair my injuries.

Next steps: I have set some dates/times I can realistically commit to. I have signed-up to a gym, plus I have some daily home exercises and rules set in place to encourage more healthy lifestyle habits.

Nutrition is key for health and a major factor when an increase in performance is required playing a sport/engaging in an energetic pursuit or working out in the gym. The right fuel is essential for obtaining optimum muscle growth and repair. So it follows, that in order to learn more about what best fuel to take in and how many calories to have daily, both at rest and when exercising, we need to plan our meals. I write down everything that goes into my mouth - referencing/researching nutritional benefits and adjusting what I take in to stay within my daily quota. I keep tabs throughout the day. This helps me to avoid snacking and ensures there's no cheating myself. The calories are tallied up for whatever I eat/drink and I make adjustments/allowances for any extra calories burned off above and beyond those burned in a sedentary hour.

Your stationary hourly burn rate depends on a number of factors, but calories used up can be roughly estimated - as can calories consumed in your gym exercises. Work within these approx calorie figures and your weight readings after a week, clothes and mirror, will all start to give you clues as to how well you're doing with the calorie counting. I've taken a picture of myself at the start of this current exercise/physical improvement program as an additional reminder of where I started. Taking pictures of each meal, will also help to determine portion sizes and also remind us of often missed calorific additives like condiments, rich sauces, gravy, bread and butter etc.

Wealth Retention

Wealth is not all about money, but having more of it, means we can have better life experiences. So spending less is an easy way to become more financially wealthy. 

I start off by removing the credit cards from the wallet and setting aside some cash for the week. I then set a tight budget for the main monthly spends. I use an app for this one, because it saves time and is easier to track at a glance. Write down EVERYTHING that money is spent on. Prioritise the essentials in the budget - things like travel, accommodation and food. Everything else could likely be removed or moderated in some way. 

Once you start writing daily spends into the budgeting app, the costs of things will start to register more and their value will come into question. It's pretty simple to save - we just have to stop spending on the things we can do without. Obviously, we need to hydrate and take on fuel to survive but there's easy savings to be made with what we consume. Eating out is expensive compared to eating in - plus it's harder to accurately measure the nutritional content unless you make meals yourself. An easy saving per month is to buy food for lunches, to take them in to eat whilst at work. To save time, I prepare simple lunches simultaneously whilst making the evening meal, so I'm not 'eating' into my evenings - that way it's cost-effective as well as convenient.

Uppers
Caffeine addict? The cost of buying hot drinks is high and the addiction is more likely about the actual process of purchasing drinks in a fancy coffee/tea shop than it is for the coffee. Forget getting a 'special' cup with your name on it - buy the premium coffee if that's your thing and make your own hot drinks or try swapping them out for tap/filtered water. Or else, try alternative beverages. Hot water with lemon and honey/organic maple syrup is a good example and you may find yourself sleeping better as a result. 

Another impulse purchase (especially in the queue of a coffee shop), is on snacking. Simply stop buying snacks. They can easily add up to 500 additional calories per day and are often overlooked or forgotten foods when dieting. They are also either high in sugar or rich in saturated fats.

Downers
'Need' to let the hair down with a drink just to relax? Break the alcohol habit and meditate for 5-6 minutes when you get home, instead of glugging a glass of wine. For social engagements, give up alcohol altogether for 6 days a week. Alcohol, which is high in (empty) calories, plus expensive when bought out, can break the resolve, making us less able to resist unhealthy lifestyle choices. If alcohol is too difficult to give up, take a drink at home but pick the best ones to help with keeping a slim waistline and remember to include their calories in the food diary. Once you educate yourself about how many calories a particular drink contains, you'll soon realise where the main calories are being consumed on top of the daily food calorie limits and if the cost savings don't help, your realisation of high calorie content, may help you limit consumption levels at least.

The spends/budget diary, food diary and exercise diary - all combined, will help to keep life in the balance. But to be happy, we have to keep a tab on how we feel too. A good way to do this is to write a mood diary or make an addition into a general daily diary. Write down what thoughts or feelings come to you, immediately after you have them, to find out more about what triggers negative emotions or moods.

Realising Happiness
We have to plan for happiness. The best way to start is by realising the love, luck and life you have, is already full of happiness. Appreciate what you have. 

My gratitude realisation starts with my waking moment and ends with an appreciation thought before I sleep. I write a daily diary of my everyday events. I include the mundane, the important tasks and any reflections on mood. I then assess the reasons why the day may not have gone to plan and make an additional note to remind myself for any future learnings.

Preparation for the Day: Here's a classic example of my thinking and actions taken after I wake.

Taking deep breathes to fill my body with fresh oxygen, I run through a 20 second mental check-list of what I want to achieve that day, citing any potential issues that could throw me off track. My typical morning's to-do list is:
– Drink a glass of chilled water
– Get a bag of gym stuff together
– Take my lunch out of the fridge
– 10 minutes of light exercise: Qi Gong, followed by 3x planks plus a couple of yoga stretches.
– Gather Keys, Wallet, phone and earphones

– Line up my listening and reading material for my day

Before I leave, I think about the day's work & personal objectives:
– I will be working with someone I know to be a difficult character
– Travelling on a packed tube train, so be aware of other people's stress
– Will need to complete today's work tasks within a tight deadline
– Need to call my accountant
– Got to arrange a lunch booking
– Have to leave work 10 minutes earlier, so be nice to the boss

Get Ahead Of Yourself
I am organised and ready in minutes. I'm refreshed, awake without caffeine, have plenty of time to get to work and I have already made allowances for any potential issues dealing with the grumpy, tired & rushed public. I make a note to show willingness to the person I'm helping this morning so I can get away 10 minutes early. Whilst on the train, I will update my food/daily diary plus set reminders for people I need to call and tasks I need to complete for myself. I update my blog and practise my daily Spanish, before listening to an audio book sat at my desk - the first person in the office. 

I'm happy because I've been in control of my day. I'm also happy because I've not been caught out by another person's stress. Mood is affected by a multitude of factors like what we eat, how much sleep we have, who we have to deal with and how we relate to their needs and other environmental stressors. Get these bits right and we're on our way to a positive day.

By getting ahead of ourselves, we can tune out the things we already know about. Work can be dull, people can be difficult and life can be rushed = bad mood. But if we harden ourselves with some tough tasks (planks), make allowances for other people's behaviour (mentally prepare for the packed tube ride) and negotiate our requirements from an advantageous viewpoint (Get in early and confront the boss), we can have success = good mood.

Know Yourself
Food, mood, finance, goals and experiences. Keep track of all these things throughout the day. Monitoring these factors will teach us something about ourselves and help to gain more control over our lives - to ultimately bring about more success in everything we do. Nobody else can manage our lives better than we can - although some people will try to take control. BUT, we can't allow packaging/advertising/marketing claims to sway us, other people to make decisions for us and we needn't rely on a computer to teach us how to really live.