Comfort zones and growth

Before you read this, just take a second to evaluate where you are on a scale of 1-10 with regards to getting out of your comfort zone?  Don't take too long, but evaluate where you are.  Got your score?  Great, lets crack on then!

So everyone’s heard of the Comfort Zone.  It’s that place where we don’t feel pushed or stressed by an activity or situation.  We handle it with ease and it’s where some people assume they do their best work.

So what does your comfort zone really look and FEEL like?  After you’ve read this paragraph, close your eyes and see if you can GO to your comfort zone.  Pay attention to the colours that predominate, the sounds that you might hear, the smells that might be present.  What does the place look like?  What do you see?  Is there anyone or anything else there.  What’s the temperature?  Indulge yourself and really take a moment to enjoy what this feels like.  OK, so off you go, close your eyes.  Stay there for as long as you like.  Then come back to me :-)

So how do you feel right now?  I bet you feel quite centred and relaxed and that's because being in your comfort zone is a good thing.  I’m not going to tell you it’s not.  The thing is, life is all about balance.  We NEED comfort in our lives, but we also need to feel stretched and pushed.  That’s right, it’s not just a "nice to have" or an option, we actually NEED to feel challenged.  It’s what creates growth and is part of feeling fulfilled and happy.

Tony Robins (widely considered to be one of the best coaches on the planet) refers to this as the human paradox.  We have a NEED for CERTAINTY and a NEED for UNCERTAINTY.

Reflect on this for a moment and let it resonate with you.  If this is a revelation for you - enjoy the insight and get ready to understand how we can actually enjoy this process, because whilst your comfort zone is great, it’s when we get outside of this area that the magic happens.

The key to getting outside involves a number of things based on your current situation.  The mere thought of getting out of your comfort zone can feel quite exciting to one person and yet fill another with dread and fear.  This is based on how you define these actions internally in the theatre of your mind, and how you anchor them to past experiences.

Moving outside is a bit like stretching your muscles.  If you aren’t used to it you should start gently and gradually.  As time goes on you will start to feel the benefits and can go a little further.  Over time you will suddenly realise that you are so far removed from where you were that it’s miraculous!

This applies to your personal situation as well as your career.  How many people do you know (perhaps even yourself) who have been made redundant only to find that they land a better job?  How many time in your life have you eventually been forced to take action on something only to find that things were better after you did?  You see your comfort zone can be a death rattle for progress if you're not careful.  We recommend you regularly take time to evaluate where you are and make plans to stretch yourself and grow.  Just small steps can expand your zone sufficiently to achieve growth.

The Strength Temple Mindfulness Pilar deals extensively with techniques to move you to a wider comfort zone in a staged way.  If you’d like to hear more let us send you cool stuff here.  We’ll let you know when our online program is ready to rock your world and take you to a whole new destination within your expanded comfort zone.

In the mean time, let’s revisit how you feel about the thought of pushing yourself and getting out of your comfort zone; are you motivated?  On that scale of 1-10 where are you now?

We always say at The Strength Temple that you should never leave an empowering thought or insight without taking action to progress what you’ve learned.  Why don’t you make some plans right now to do that little thing that expands your comfort zone.

With love from The Strength Temple.

#respectyourtemple

Our Best & top secret Guacamole Recipe

We don't tend to snack too much at The Strength Temple. This is because we believe in eating 3-4 full, nutrient dense meals a day.  We also believe in allowing for digestive enzymes and acids to redevelop between eating times ensuring sufficient nutrient breakdown and absorption.  However, this homemade guacamole is just too good to not have and is a great way for us to hit veggie targets.  If you don't snack on it, try it as a starter for your main meal.

Time: 5 minutes

Ingredients:  2-3 Ripe Avocados, 1 Chilli (as hot as you like), 1 lime, Handful of Coriander Leaves, Garlic Clove, 4 small Cherry Tomatoes, half a Red Onion, Himalayan or soft sea salt such as Malden (there's a link to our favourite Himalayan salt below), Pepper, Extra Virgin Olive Oil.

Method:  Cut your avocados in half and reserve the seed (see our blended avocado seed article).  Remove the soft flesh and place in a bowl (put the skins in your compost bin).  Finely chop the garlic, red onion, chilli, coriander (leave the stalks in if it's young and fresh and not woody) and tomatoes.  Place in the bowl with the avocados.  Use the back of a fork to smash up the mixture leaving some chunks for texture.  Season to taste with salt and pepper and add about a tablespoon of the olive oil and the juice of the lime.  Give it a final stir and serve with your favourite crunchy veg.  We had carrots and cucumber in the fridge, but celery works well as do multicoloured peppers :-)

 #respectyourtemple 

Surprise Yourself

When we first posted this picture to Instagram the response was quite overwhelming.  We all chuckle about it now, but it does look a bit extreme.  Comments flew in.... "That's photoshopped!"   and "How is that possible?"  "Where are the wires?"

Well it's real and we had to take a video of our founding Director, Richie Norton, actually doing this to prove that there were no smoke or mirrors involved.

So what's the message?  Well, you shouldn't expect to look at a picture like this and think that you can do it right away - although that may well be the case :-)  It has taken a good deal of investment in Richie's mind and body to allow him to perform this move.  Richie didn't train for this move, but being able to do it is a result of his training and we think that's a key to success at many levels.

The point we're trying to make is that if you put in the investment and create healthy habits that empower you to be better every day then the results you are looking for become happy side effects.  You actually don't even end up feeling like you've "worked" for them as they are just part of your lifestyle.

So check in with yourself, have a board meeting with your internal CEO, and decide to make some small changes today to take you in the direction you desire.  You don't have to go "all in" straight away.  In fact, it's probably more sustainable if you don't.  If a boat changes course by just two degrees and sails away, the difference in the end destination is massive in a week and unfathomable in a month.  Oh, and if you hit a problem, change your direction.  Calm seas never made the best sailors!

Go on and do yourself a favour.  SURPRISE YOURSELF!

#respectyourtemple

Foods to Fight Inflammation

Firstly the boring bit.  Please seek advice from your Doctor before making any significant changes to your diet.  The Strength Temple 121 clients have access to our Doctors and authorised advice, but others should seek advice before embarking on any intensive psychological, nutritional or exercise plan.

Inflammation is an important part of our response to injury and trauma, however when out of control or caused by disease can cause increased pain and stimulate processes in the body which are not desirable. One of The Strength Temple 7Pillars - Nutrition -  advocates a diet that creates an environment for a healthy immune system and inflammatory response.

"Anti Inflammatory" diets are a bit of a buzz word at the moment, and we do not advocate any temporary and extreme diets.  Eating is an amazingly beautiful part of being alive and we encourage you to eat the right foods and enjoy preparing and consuming amazing meals every day.  We encourage you to feel satisfied from eating - life's too short to go hungry!

So firstly let's look at what NOT to eat.  Well you guessed it - foods high in sugar and saturated fat can spur inflammation.  We are talking all the usual suspects from plain old cup cakes to refined carbohydrates such as white bread and white pasta.  These are the foods that we already know we should only eat in moderation - if at all.  Their impact on your inflammatory response is just another reason to avoid them.

The good news is that there are a whole heap of tasty, nutritious and beautiful looking foods that we CAN eat that will help with inflammation.

1.  Fatty Fish

The cornerstone of any diet looking to combat inflammation will contain a suitable dose of OMEGA 3 fatty acids which have been proven to help reduce inflammation.  The only issue is that to get the benefit you would need to eat fish several times a week and it should be cooked in a healthy way such as sous vide, steamed, poached or grilled.  A good addition to make is to take a supplement for Omega 3.  Be careful as a diets too high in Omega 6 can cause inflammation, so look for an Omega 3 only supplement.

2.  Eat your GREENS!

Here's another no brainer.  We just know that green vegetables are good for us.  We know this because of science, but probably more relevant because of the way they make us feel, the effect they have on our skin and our general feelings of wellbeing!  That said leafy greens are a winner in a diet looking to decrease inflammation.  Try steaming some Cavolo Nero or cabbage for a hit of pure goodness.

3.  Nuts

Nuts are full of food fats, calcium, fibre, Vitamin E, selenium and a whole bunch of other great stuff.  Nuts are also part of the Mediterranean diet which is widely endorsed as health promoting.  A handful of almonds in your next smoothie will assist in your quest for a lower inflammatory life!

4.  Fruit

Strawberries, cherries, oranges, blueberries.  Bet you didn't know it could last that good!  Add these to your smoothies or use them to pimp your porridge.  As well as high doses of vitamin C these fruits will deliver valuable additional vitamins and minerals.

More to follow in next week's article.....

Pimp your porridge!

So there are a few things to consider when making your porridge, but before you do anything else, we always say #GOORGANIC

Organic food has no chemicals used to kill bacteria and pests.  It costs more because the yields are lower, but the quality for your body is ALWAYS better.  Look for Steel Cut or Regular Organic Porridge Oats to form the base of your awesome snack!  If you are Gluten free then you can get gluten free oats too.  Our members get access to our shopping lists and food services so if you're one of them, don't worry - this is taken care of :-)  #redcarpet

Then it's really up to you.  If you are OK with Lactose, milk is a winner.  Organic milk.  Other alternatives to milk as a liquid for porridge are coconut water, coconut milk, filtered water, almond milk, soya milk - the list is really endless.  Combinations of any of these are also wirth experimenting with.  We made some awesome gloop recently with 50/50 Almond Milk and Coconut Water.

A few staples I always include in the mix are:

• Cinnamon (teaspoon)
• Organic RAW Honey (as much as you like for your taste)
• Himalayan Salt (pinch)

Toppings (go crazy):

• Walnuts, Macadamia Nuts, Cashew Nuts - Any nuts!
• Cashew butter
• Fresh fruit - try dragon fruit, mango, strawberries, blueberries
• Chia seeds
• Bee Polen

Relax when you eat.  Have a glass of filtered water 10 minutes prior to set the scene for your digestion.  Take your time and enjoy.  Smile a little.  Ready for anything!

Here's a few of our recommended ingredients below.  They link to Amazon UK if you'd like to stock up.

Flexibility

Flexibility is one of the 7 pillars of your Strength Temple for a reason.  Well actually it's for a whole load of reasons!

Often the thing that most people ignore or just get lazy with, gently stretching your muscles after training confers long term benefits to your quality of life.  As a premium member you will get a whole stack of info on flexibility, but for those of you just interested in a quick knowledge hit here we go.

I'm fit and strong - why waste time working on my flexibility?

• Flexible people have decreased rates of injury and assists with achieving great posture.
• Good flexibility reduces stress in your exercising muscles and assists in releasing tension that builds up during training.
• As we age flexibility gets gradually worse and many conditions are linked to this e.g. back pain, so get stretching!
• Lengthen your muscles for a leaner look.
• Feel more comfortable when you are travelling or when you feel the need to sit cross legged for a picnic. 

How to stretch

• Stretching should never be painful
• Check out different methods of stretching including static and dynamic
• Don't forget to breathe :-)
• Go for 5-10 minutes of gentle stretching after excercise
• YOU MUST TRY YOGA

Smoothie Strategies for Dips in Energy

We've all been there.  Hectic lifestyle, not had time to grab enough to eat, tempted by a quick fix of the wrong food that will crash us later.  Here's a great habit that will make sure you always have something to reach for to keep your fire burning.  Stack some smoothies in your fridge..

First thing you need to do is start saving your jam jars.  I have a whole stack of them.  My favourite ones are my used jars of extra virgin coconut oil and raw honey.  The lids fit really well and I can throw them through the dish washer to keep them sparkling. I use them for everything:  tea cups for my Yogi teas, leftover storage for the fridge (a used honey jar is the perfect size for a snack of risotto or just for keeping spare boiled eggs) and of course for keeping smoothies.

So make a little extra of your next smoothie and pop a couple of jars in the fridge for later.  You could give some to your friend in need of some smoothie love, your favourite client or just a stranger.  They will all thank you for it!

Secondly - when you make smoothies use frozen stuff to make them super cold.  You can of course use ice, but if you have bananas ripening, chop them up and pop them on a tray in the freezer.  When they have frozen (they won’t stick together so easily), store them in handy zip lock bags for use in smoothies later.  One of my favourite things to do is to hunt for wild food.  There tends to be a bit of a glut of blackberries in the summer in the UK, so I freeze them.  That way I’ve always got a stash of natures best ready to go in my berry smoothies.

The next area I think warrants attention is sweetness.  We all have differing tolerances to sugars and most of us like something a little sweet.  Th golden rule is look to get your sweetness from natural sugars.  We love dates in The Strength Temple kitchen as well as raw honey and ripe fruits.  NEVER add processed sugars to your smoothies.  It’s simply against the law!

So there’s a few to get you started.  Get blending :-)

Check out our smoothie recipes for inspiration and start stockpiling  your smoothies!  You can use the search bar at the top of our Welcome page.  Just type smoothie.

#respectyourtemple

Hydration

High water content food is always a good idea!  Rather than wash your cells in simple H20, get into the habit of eating foods with a high water content. Your body will reward you by making you feel awesome!

Hydration is just so important.  There are many articles out there written on the subject and here we just want to give you some cool life hacks to get you on the right track.  Maybe some stuff you've not heard before.

As well as working at The Strength Temple I'm an on call Firefighter, and sweating is a massive part of what we do!  We have pee charts at work in all the lavatory facilities to remind us how important it is to stay well hydrated.  So let me plant a few seeds in your mind that will hopefully grow into well watered super habits!

First thing is, don't flood yourself with water!  Too much water can create a situation called dilution hyponatraemia.   Drinking too much water basically causes a dilution of the sodium in your blood.  This effectively drowns your cells and makes them swell, so once again it is true - you CAN have too much of a good thing!

The good news is that it's quite difficult to drink that much and if you stay within health limits you will be fine and reap the massive benefits of good hydration.  On average about two litres of water a day will get you on track.  Here's a few of those new habits to get your teeth stuck into.

• Carry a water bottle.  I've just purchased one of the Brita ones with the straw so I get lovely filtered water for free from the tap.  Sip all day, don't binge on your water!
• Whilst I'm on the subject of filtered water - make it a habit.  I'm sure tap water's fine, but my dog will only drink filtered water or rain water.  When you consider how sensitive their sense of smell is when compared to ours I'd say there's got to be something in that!  If you can get it though, tap water is better than no water.  Drink your water!
• Eat foods that have a high water content.  Guess what - fruits are probably one the favourites, but vegetables are there too.  So you're getting water filtered by nature and all the goodness of fresh fruit and veg too :-)
• Drink Coconut water.  It tastes amazing with it's natural sugars and is a great source of Potassium.  Try and get the good stuff not from concentrate or even the young coconuts available now from companies like Cocoface in the UK www.cocoface.com.
• Make beautiful fragrant eastern inspired soups using home made stocks.  Check out our chicken stock recipe for inspiration.
• Drink a cup of water about 15 minutes before you eat.  This will prepare the route for digestion.  Try not to drink too much fluid whilst you are eating or immediately afterwards.  It is a source of that sloshing sound as the water sits on the chyme created during digestion.  Wait 15-30 minutes after eating before you start sipping again.  This shouldn't actually be a problem if you are well hydrated as you won't feel the need to drink.
• Try some of the new teas available.  Go caffeine free occasionally and perhaps a spot of raw honey if you need something sweet.

Let us know your hacks in the comments below and we'll add them.  Good luck with it and happy drinking!