Patricia

Fitness Your Way: A Sustainable Training Plan

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Matthew Mace, an avid cyclist and runner, recently published an article on athlete burnout, what it is, and how to prevent it. Matthew defined burnout as a lasting experience of emotional and physical exhaustion. His recommended intervention examples (including visualisation and positive self-talk) are helpful ways of preventing burnout.

Like Sun Sachs and Ed Gibbins said in their podcast on sustainable training routines, the most powerful thing you can do is to be consistent. This means:

Finding movement that you enjoy and seeking out an inclusive space

Physical exercise has numerous scientifically-proven health benefits such as the prevention of numerous chronic diseases, improvement of brain health, and strengthen your bones and muscles. But none of these are worth anything if you don’t enjoy the movement you are doing. Find what works for you, fitness your way, and stick with it.

The importance of a supportive community that encourages you to push past your perceived limits and reminds you to rest when your mind and body needs is immeasurable.

Feeling the fear and doing it anyway

Being brave does not mean you are not scared of something, it means you do it regardless of the fear. Remember, the more often you do something, the easier it becomes!

Neuro-Training is a great way to help you improve focus and mental performance. Check out our article on everything you need to know about neuro-training here or try a 3-minute beginner neuro-training session here.

A good warm-up and cool-down routine is non-negotiable

It has been recommended that a warm-up should be at least 10 minutes and include a range of mobility work. According to the latest science, “an effective warm-up can expand your blood vessels, warranting greater oxygen supply to muscles”.

Just as important is an effective cool-down routine after your workout because it is “essential for the body’s recovery process”.

Benefits of a good warm-up and cool-down includes:

  • Reduced risk of injury
  • Improved physical performance
  • Increased mental fitness
  • Less stress

Did you know that Rewire users are 71% less stressed after consistently using the app? Give our Focus Guided Recovery Session a try.

Rest and recover

Rest and recovery includes three main aspects:

  1. Quality sleep: optimise your sleep for recovery and reach your ultimate performance.
  2. Enough time between workouts to give your body the time it needs to recover.
  3. The correct fuel: eat to support the physical activity you are doing. For some great ideas, check out our article on foods to fight fatigue.

Not sure where to start? Why not give Rewire a shot – our supportive community, innovative app, and scientifically-proven protocols might be just what you need to stay consistent and crush your training goals!

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Sources:

Ruegsegger, G. N., & Booth, F. W. (2018). Health Benefits of Exercise. Cold Spring Harbor perspectives in medicine, 8(7), a029694. https://doi.org/10.1101/cshperspect.a029694

Centers for Disease Control and Prevention (2021). Benefits of physical activity. [online] CDC. Available at: https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm.‌

CrankIt Fitness. (2016). The latest Science on warming up and cooling down. [online] Available at: https://www.crankitfitness.com/the-latest-science-on-warming-up-and-cooling-down/ [Accessed 26 Jun. 2022].

American Heart Association (2014). Warm Up, Cool Down. [online] www.heart.org. Available at: https://www.heart.org/en/healthy-living/fitness/fitness-basics/warm-up-cool-down.‌‌‌

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Patricia

The Holistic Connection: Mind/Body Connection

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What is the Mind/Body Connection?

The connection between our minds and our bodies is the link between our thoughts, emotions, and attitudes and our physical health. This means that what we think has an impact on what we do.

In 2008, a scientific study proved that the mind/body connection was no longer a theory and countless other studies support this claim. Littrell (2008) found that stress decreases the activity of some white blood cells and Ramirez (2020) stated that the mind can heal the body.

How Can I Achieve a Mind/Body Connection?

Neuroscientists Richard Davidson and Amishi Jha and clinical mindfulness expert Jon Kabat-Zinn all support the scientific evidence that prove how stress and anxiety can affect our physical health. There are many different ways for individuals to explore this mind/body connection such as meditation or yoga.

Rewire’s integrated resilience training system can be used to train both the mind and the body, and works towards strengthening the mind/body connection. Our Neuro-Training protocols are backed by over 10 years of scientific research and have been shown to reduce perceived level of exertion thereby increasing physical performance and mental resilience over time.

What Does ‘Holistic’ Mean?

The holistic approach focuses on the interconnection of the individual aspects. This means that the whole person is considered when tackling a problem.

For example, Rewire uses physiological data including heart rate, sleep and training metrics along with cognitive and emotional measures to provide you with a holistic readiness score that represents the whole you. The Readiness Assessment that calculates the readiness score is holistic because it uses a set of data points including cognitive, physical, and emotional measures to get the complete picture.

Try it For Yourself!

Rewire’s recovery system includes evidence-based protocols to promote mind/body recovery, improve mindset, manage stress and prepare for training and competition.  

  • Guided Breathing
  • Binaural Beats
  • Self-Talk
  • Subliminal Priming
  • Visualization

Interested but not yet ready to subscribe? You can try a Mindset Recovery Session for free, no commitment, and any time over on our YouTube channel. Try this Rewire Guided Breathing Session with box breathing and binaural beats and, when you’re ready, start free today!

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Sources

Littrell J. The mind-body connection: not just a theory anymore. Soc Work Health Care. 2008;46(4):17-37. doi: 10.1300/j010v46n04_02. PMID: 18589562.

Daniela Ramirez. (2020). Exploring the Mind-Body Connection Through Research. [online] Available at: https://positivepsychology.com/mind-body-connection/.

www.youtube.com. (n.d.). Is the Mind-Body Connection Scientific? [online] Available at: https://youtu.be/f3G6SAPEMuk [Accessed 8 Apr. 2022].‌‌

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Trish Mwangangi

3 Mindful Quotes to Start Your Week

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Sunday is here, and you want to start your week with words that will carry you through it. One key thing to note this week: Remember to be intentional and mindful in everything you do. Mindfulness is all about being present in the moment and acknowledging what is around you.

Here are three quotes that will push you through to kick start your week with positivity and mindfulness. 

“The best way to capture moments is to pay attention; this is how we cultivate mindfulness.” – Jon Kabat-Zinn

 This is one famous quote by Jon Kabat-Zinn, an expert in stress reduction, relaxation, and mindfulness application to live at an optimum level daily. Waking up every day and meditating for five minutes will improve your focus, and being intentional in paying attention to what matters makes you appreciate the small things in life. Being able to wake up and see the day is a moment you need to capture and enjoy. The Rewire App will help you get to that focus level that you need to be mindful in what you do throughout the week and be present daily. Check out the mindset recovery sessions to start your day on the right track. 

“Mindfulness is not difficult; we just need to remember to do it.” – Sharon Salzberg

Sharon co-founded the Insight Meditation Society in Barre, Massachusetts. She reminds us that you need to be intentional in your daily life and remember the things that are important to you. Yes, you want to watch that sitcom, but if you are really honest with yourself, you know you will feel better if you work out instead. Being mindful of your thoughts and feelings will help you to do what you want to do most, not what you want to do most right now. To make this habit stick is to be present at every moment. If you are working on clarity of the mind, be there and feel everything that comes with it. 

“Everything is created twice first, in mind, and then it is a reality.” – Robin Sharma

Best-selling author, Robin Sharma, said it best. You do what you think. This means to be mindful—having the intentionality to think through what is important to you and be at peace with it. Taking a 15-minute walk without distractions and being in the moment is far more critical than scrolling through Instagram and wishing you had that body or job. Appreciating what you have at the moment is key to helping you get to the next level. 

There are many quotes to make you get up and do what you must do throughout the week. The Rewire App is here to guide you through the process. To make it simple, efficient, and beneficial to your daily life. These three above are a start to help you be more mindful and intentional with your week and days ahead. Join the Rewire today for free and learn so much more.

Happy week ahead!

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Patricia

3 Habits that Will Help Build Mental Strength

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Mental strength is important for every aspect of our lives – but what exactly is it?

Mental strength can look like:

Getting up when life knocks you down.

Staying disciplined despite lacking motivation.

Competing against yourself instead of others.

Facing challenges head on.

Being mentally strong means that you can cope with negative emotions in a healthy way.

It means you can think realistically, acknowledge your feelings (positive and negative!) and act accordingly.

Here are three habits that will help build mental strength:

#1 Visualization

When we visualize a particular outcome, focusing on the specific images, associated feelings, and finer details, we show our brain the desired outcome. The more we visualize a particular situation, the better we can convince our brain to believe in it. Studies have shown that mentally imagining an outcome actually alters brainwave activity and biochemistry.

Let’s say that our goal is building mental strength. We could use visualization as a tool to achieve our goal by visualizing the steps that we need to take. We can write down a list of the habits we could implement, decide when to implement them during our day (visualization while making breakfast, for example), and create an action plan to ensure long-term commitment and results.

#2 Positive self talk

Self talk is that small voice in the background, the one that says, “Hey, it’s going to be okay, we’ve got this.”

Since self talk is our inner dialogue, we can change it. If we regularly talk to ourselves more positively, we convince ourselves that we can achieve our goals, face challenges, and conquer obstacles.

Research has shown that people who talk positively to themselves are able to think more critically and react better to social challenges.

#3 Mindfulness

In my opinion, no other habit is effective without mindfulness. To me, mindfulness means being aware of our thoughts, feelings, and actions. If we are not aware of our thoughts or the way we speak to ourselves, how can we visualize our dreams or practice positive self-talk?

Every morning, I try to tune in to my mind and my body. I ask myself, “How am I today, really?”

Sometimes that’s easy – “Oh, I’m quite hungry, let me go grab something to eat.”

But then life gets in the way and it’s – “Woah, I have so much to do today. I almost forgot! I also need to…”

A good morning routine is so important for me because it helps set me up for the rest of the day. Part of that morning routine is the Rewire Readiness Assessment which considers emotional, cognitive, and physical elements as well as physiological data. All it takes is a few minutes and I am given a helpful readiness score that allows me to tune in to my mental and physical state. This way I am able to be more mindful and build mental strength.

Bonus #4 The Rewire App

Now, I don’t know about you, but trying to add all of these habits into what already feels like an over packed suitcase on a family vacation is just not feasible. That’s where Rewire comes in –

Rewire is an app designed for athletes (managing life and training is tough) and focuses on the training and recovery of both the body and the mind. All those habits I mentioned? Rewire takes them all into consideration and creates personalized Mindset Recovery sessions based on your data to help you make the most of your day and build mental resilience holistically.

Not yet convinced? Give Rewire a try and let the results speak for themselves.

“When we are tired, we are attacked by ideas we conquered long ago.” – Friedrich Nietzsche

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Sources

Ralph Roberts Personal Trainer | Amarillo, TX. (2017). What Does It Mean To Be Mentally Strong? [online] Available at: https://ralphrobertspersonaltrainer.com/what-does-it-mean-to-be-mentally-strong.

Verywell Mind. (n.d.). The Difference Between Mental Strength and Mental Health. [online] Available at: https://www.verywellmind.com/the-difference-between-mental-strength-and-mental-health-5078284.‌

OMAR ITANI. (n.d.). 12 Habits That Will Help You Build Real Grit and Mental Strength. [online] Available at: https://www.omaritani.com/blog/12-habits-mental-strength

Smith, D.B. (2018). Power of the Mind 1: The Science of Visualization. [online] Science Abbey. Available at: https://www.scienceabbey.com/2018/10/24/power-of-the-mind-the-science-of-visualization-1/.‌

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Trish Mwangangi

5 Tools to Shift Your Mindset to Live Your Potential

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One of the best ways to explain a mindset shift is that lightbulb moment that kicks in at some point in life where you realize something has to change within you to be the best version of yourself. Now, if it has not happened, do not freak out. When the time is right, it most definitely will, and you will be amazing in the journey that follows.

Here are a few tools to prepare you for that lightbulb. But make sure you are ready with the next moves and your game plan.

They are easy but will need 100% of your effort and work to make them successful. Let’s dive in

Choose to change

Being open-minded is the path to knowing your true self. You have to want to explore things you love and experience new things, and wanting to change is a choice that can only come from you. If you want something different in life, you have to be willing to be open-minded.

 Morning routine

It does not matter what time you wake up. Have a routine. Knowing what you are supposed to do every morning gives you a sense of purpose, and you want to get up. Train your mind to have a set habit for the morning. It can be that for the first 2 hours, you do not touch your phone, or as simple as making your bed and setting an intention for the day.

Start small and keep on adding things as needed, it is easier to add to a routine than starting one. If you go to work, start waking up 10 minutes early to ensure you complete your routine before preparing for work. It could be meditating, working out, or reading a book. Whatever it is, make sure it fulfills you, and you will never regret doing it.  Check out our article on how to master your morning here!

Positive self-talk

You are doing great! Do not be too hard on yourself. Be kind and gracious to yourself. Stand in front of a mirror and speak positively. Speak it until you believe it. There is power in self-talk. Do it long enough you will be blown away with how much you accomplish. Check out out complete guide on positive self-talk here!

Have useful resources

Listening to podcasts or good uplifting music helps you be optimistic and have the zeal for life. Other resources could be learning a new language, meditation, or working out. The Rewire App has an amazing feature where you can test your cognitive, physical, and emotional readiness. Try it out and see the benefits!

Have a mentor or role model

A mentor is there with you throughout all the steps and growth in whatever you want to achieve. A role model is someone you look up to and aspire to be like in the future. One thing you need to learn is that to get a role model, you need to love their process to get to the top and not just because they are up there. Look up to somebody who you are willing to follow the late nights or the early mornings to get where they are at now. 

Practicing these tools will help you and guide you when shifting your mindset. Look at what you want to achieve and take a look at how you want to get there. It is easy, but the journey requires discipline, determination, and commitment to achieve your goals.

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