Mindful Meditation: Talk To Yourself With Love

 You talk to yourself more than anyone else in this world. Every single day you have an on going conversation with yourself - and you had better be saying the right things. It's all too common place, for many people, to be extremely hard on themselves in their everyday thoughts. In fact, most people are harder on themselves then they ever would be on someone they love. 

 But shouldn't you love yourself? If you wouldn't talk to a loved one the way you talk to yourself in your own head - why do it yourself? 

 Many people suffer from some form of anxiety, depression, or general high stress levels - they're just afraid to speak up about it. We're constantly, every single minute of the day, bombarded my images, media, news, social media, work, travel, family obligations, social events, and more. We're always connected to each other through our various forms of media, we never really get a break - yet a growing number of people (even with all this "connectivity") are feeling more, and more ... alone. 

 We're almost genetically the same as our primitive ancestors, and other forms of primates, yet we live in a highly advanced and complicated technological world. Our stressors are not the same as our primitive ancestors - yet we still have the same hardware. We're trying to operate in a strange new world using primitive "monkey brains". 

 This sort of thing leads to various forms of anxiety and depression. Anxiety and depression lead to a lack of motivation, poor thoughts, a lack of activity, and can severely impact your well being and zest for normal life. 

This may sound a lot like you, or you may know someone who this describes exactly, and if it does - there is a way to help cope with these feelings ... Mindful Meditation. 

It's Just As Important To Take Care Of Mind, As It Is Your Body

Most people know by now how important it is to take care of your body. If you read my blog then I'm sure you're already taking part in some form of physical fitness routine and watching what food you put into your body. 

But, what you might not be doing is taking care of your mind - training your mental fitness. 

The mind and body go together, they're a team, and they both need to be taken care of equally. In order to train the mind to run well, and in turn allow the body to perform at it's highest level, you must meditate. 

I know meditation sounds boring, especially if you an "always on the go" kind of guy/gal, but the busier you are - the more you most likely need to meditate. We need time to alone, time to reconnect with our inner self, time to learn how to be here in the present, and learn how to not be fearful of the future or regretful of the past - mindful meditation helps train you to do just that. 

Mindful meditation also helps with negative thoughts, depression, anxiety, stress, mental clarity, sleep patterns, and more. It's like a daily tune up and check in with your body and mind - it's the maintenance. 

Feeling depressed? Meditate. 

Feeling anxious? Meditate.

Feeling tired? Meditate.

Feeling sad? Meditate. 

Stressed the fuck out? Meditate. 

How To Start Meditating

It's not difficult to get started, you don't need a fancy place to do it, you just need yourself and a little time each day. Follow these steps to get started ... 

1.) Sit in a comfortable chair, upright but not stiff. You can also lay down if sitting isn't comfortable. 

2.) Gaze off into the near distance, but don't focus on anything in particular 

3.) Breath in through the nose and out through the mouth and allow your belly to expand as you breath

4.) After a few breaths, gently close your eyes while you continue to breath 

5.) Slowly, as your breathing, scan your body and take note of any tension in the body, how your feet feel on the floor, how your hands feel in your lap, and where you feel your body is resting most of its weight. 

6.) Begin to take note of any sounds happening around you, don't seek them out, allow the sounds to come to you and recognize them - be sure that you're still breathing. 

7.) Allow your attention to return to your breath and begin to count your breaths (1 *inhale, 2* exhale ...) all the way to a count of 10 breaths. Then repeat from 1 through 10. 

8.) Don't worry if your mind wanders off, it might happen, if it does you'll return your attention to your breathing and continue counting where you left off. 

9.) Repeat this for as many minutes as you like. 

10.) When you're almost ready to finish up, allow your mind to run free and do whatever it likes for 1 minute. Don't fight it, if it wants to think - let it think. 

11.) Open your eyes gently and take note of how you feel, relax for a few seconds or minutes. 

I guarantee you'll feel much better after a quick session (5-10 mins) than you did before you started. 

Taking It Beyond Mindful Mediation 

My ebook "The Ronin Method" teaches you a form of moving mediation through the workout program I designed for the book. It also goes into detail on mindful mediation, and how to combine it with this unique form of moving mediation I like to call "The Ronin Workout". 

If you're living a busy life, and need a way to train your body and mind for longevity, sustainability, and over all well being - "The Ronin Method" might be the answer for you. 

- Tim 

"The Ronin Method" Ebook 

Free yourself from the shackles of needing a gym

with an essential, sustainable, minimalist approach 

to fitness. 

3 Huge Fitness Problems "The Ronin Method" Solves

 My upcoming ebook, The Ronin Method, well be available this Saturday, Nov 12th. It's all about essential, sustainable, minimalist fitness for the everyday person. But how does it differ from my other ebooks or other books on the market? What problems does it solve for you? Well, here are 3 huge fitness problems that I feel "The Ronin Method" solves, better than any other book on the market.


1.) Removes the need for a gym, reduces excuses, and allows you to train anywhere at anytime

 The most common excuses I hear about not following a fitness plan go something like this ...

" I can't afford a gym membership"
"I was traveling and the hotel gym sucked"
"I'm at home all the time with my kids I can't get to the gym"
"I don't like working out in a gym"
"I'm busy, all the time, and I find it hard to make time to go to the gym"

The minimalist approach taken in  "The Ronin Method" eliminates these excuses; and more. When you grab a copy of "The Ronin Method" you'll learn how to use your own bodyweight, and (if you choose) some light portable equipment, in order to get a bad ass workout - anytime, anywhere. You'll never be in need of a gym or weights ever again.

 "The Ronin Method" will also teach you how to find your own "outdoor gym" by using normal everyday objects and locations to enrich your training. You'll learn how to implement sticks and stones, park benches, trees, soccer nets, jungle gyms, picnic tables, and more as your very own FREE gym.

 You'll also learn how to develop your own "Ronin Bag", your own personal, compact, and light gym in a bag that you can take anywhere. Your "Ronin Bag" will be filled with essential, minimalist, fitness equipment that will allow you to get a world class workout, along with your bodyweight based training.

 By learning how to make use of a minimalist approach to fitness, you'll be capable of training in endless locations. This means you'll be able to train in parks, hotels, living rooms, basements, beaches, playgrounds, sports fields, and more. This makes it perfect if you're low on cash, hate working out in a gym setting, or (the big one) short on time.

 If you're short on time, the workout found in "The Ronin Method" provides you with a sensible, no nonsense, time efficient workout that can be done in under 20 minutes - right where you're standing!

Oh, and there are exercises and approaches detailed in the ebook on how to make a workout for you - regardless of your fitness level, experience,  or age. Anyone can use the workout found in "The Ronin Method".


2.) I'm stressed out all the time, working out is just another stress I can't handle 

I get it. When work, social life, relationships, or family stuff is stressing you out - working out might not be the first thing on your list. Hell, it might not even be on your list. But - stress is a bitch, one that can kill.

 While training is a physical stress on the body, it can actually help reduce mental stress - when performed in a stress conscious manner.

 "The Ronin Method" removes the need for a gym - taking away the stress associated with making the trip to the gym, parking, changing,  training, and driving back home; having even less time to do the things you love . The workout and minimalist approach to training that "The Ronin Method" utilizes allows you to train anywhere, in a very short amount of time, and delivers outstanding results. This way you get in a highly efficient, and effective, workout in hardly any time without the need for a gym.

 You'll also find a detailed guide on how to meditate, for only a few short minutes at a time, in order to improve your stress levels, mental alertness, productivity, and over all sense of well being. Mediation is a powerful tool that will help you not only feel amazing, but perform at a high level in your daily life.

 Oh, and the mediation is not just sitting there and staring off into the distance - "The Ronin Method" is designed with a workout that is actually a form of moving mediation! It will train not only your body, but also your mind; you'll get stronger inside and out through the "Ronin Workout".


3.) The Ronin Method provides you with a way to train forever

Too many training programs are designed for athletes, movie stars, or bodybuilders - but what about the everyday regular person? What about the training programs for people like you, people like me, people like your neighbour, and people like your family?

"The Ronin Method" is based around essential movements, the bare minimum I call "The 5 Elements". They're the movements you need to train, at minimum, in order to remain strong throughout your entire life - not just now in the short term. These "5 Elements" are also arranged in order of difficulty, meaning if you're strong, athletic, and young - there are movements for you. Also, if you need to get stronger, new to working out, and older - there are movements for you too.

 "The Ronin Workout" found in the ebook is also low stress, due to it being a form of moving mediation, and it's also easy on your joints. "The Ronin Workout" is designed to be challenging, improve your strength, and be very safe on your joints. If you're young and have healthy joints at the moment - you'll want to keep them that way, and "The Ronin Workout" is the way. If you're aging and you're joints aren't in the best shape - "The Ronin Workout" is one of the best training options for not aggravating them further.

 "The Ronin Method" provides a training method and workout that is suitable for anyone - period.



 I have worked very hard, and long, on "The Ronin Method". It's a product I'll stand behind, because it's the sum of years of work; that I know produces results. It's a workout method and training approach for real people. I hope you grab a copy this Saturday Nov 12, remove the shackles of needing a gym, train forever, and not just look great - but also BE great. I hope you can become a "Fitness Ronin".

- Tim


www.TimothyBellFitness.com 

Online Training With Timothy Bell 

Get the body and life you deserve, with minimalist training 

and Tim as your coach - anywhere in the world. 

Your Entire Life Is Training - Know Your Timber

"When sorting out timber for building a house, that which is straight, free from knots, and of good appearance can be used for front pillars. That which has some knots, but is straight and strong, can be used for the rear pillars. That which is somewhat weak, has no knots, and looks good is variously used for doors sills, lintels, doors, and screens. That which is knotted and crooked, but nevertheless strong, is used thoughtfully in consideration of the strength of the various members of the house. Then the house will last a long time." - Miyamoto Musashi 

When it comes to training for improved fitness and health, the vast majority of people think of only their workout. They view fitness as just their resistance training, cardio, or high intensity/met cons. If it doesn't make you sweat, doesn't push your limits, or set new personal bests ... then it's not a workout. 

This couldn't be further from the truth. 

Those types of training are important, but they're just an aspect of your training as a whole. There are many other aspects to your training that have a great impact on your health and fitness that are generally ignored, or emphasized to a lesser degree, by many trainees. 

When we look at training for the everyday person, or even the athlete, we need to look at your training and fitness from a holistic view. Training for improved health and movement in everyday life involves ... 

- Resistance training

- Low level cardiovascular training

- High intensity training

- Individualized nutrition 

- Core specific training

- Mobility/Flexibility exercises 

- Postural correctives/Myofascial release 

- Gait correctives

- Quality sleep

- Managing stress 

- Daily very low intensity movement & multiple changes of body positions 

Each one of those listed here are aspects of your fitness training. When we look at all of those aspects, it becomes clear that training is much, much more than just the time spent in the gym. It could be though of that everything you do in your daily life can be seen as training. 

 The key is figuring out which aspects of training needs to take up the majority of your focus and which ones need to be used to a lesser extent. This order will change multiple times throughout your life, depending on the directing your life takes you. 

 These aspects of training are just like the timber described by Musashi in the quote above. The carpenter knows when and where to use each piece of timber, he knows the exact purpose for each bit of wood, and he understands when their needed and when they're not. 

The same goes for every aspect of your training. 

Training implies that your training for something, for most people it means training for the best everyday life. Training means you're improving, not breaking yourself down. When anyone of these aspects of training are put into the wrong order, they can destroy your health. If they're put into the right order, they'll improve your well being. 

Know your timber and when to use it. 

- Tim

www.TimothyBellFitness.com



P.S.: If you don't know how to use each tool yourself - get some guidance. Online personal training with me might just be the right option for you.

Online Training With Timothy Bell 

Get the body and life you deserve

with Tim as your coach today.

What You Staring At? Trataka Mediation

 I'm a big fan of mediation. Actually, I think it should be a part of everyones daily routine. I don't care if you're mediating for 10 mins or 45, a little is better than nothing. Why? Because mediation has a shit load of benefits, such as ... 

- Improved stress response

- Better sleep

- Improved focus

- Reduced anxiety 

- Improved mood 

- Reduced severity of depression 

- Improved cognitive ability

- Positive effects on blood pressure 

 ... and much, much more 

 The key to mediation, is finding a style that suits your needs and works well with your personality. 

 There are countless forms of meditation, a lot of which have been around for thousands of years. They're not all going to work well for you as an individual, you're going to have to try a few and see what works for you. 

 That's what I have been doing for years now, and most recently I have been working with a form called Trataka.  

What Is Trataka 

 Trataka mediation is one of the oldest forms of mediation, and it involves staring at a small object for a prolonged period of time. The most popular objects are a candle flame or small dot. The goal is to keep your gaze on the object, without blinking or moving your eyes. The practice is said to help cleanse/activate your third eye while enhancing psychic abilities ... but I don't buy into that shit. Too mystic for my taste. 

What I enjoy about Trataka, is that it gives me an object to focus my attention on. By focusing on the object, my mind feels "quieter". When a thought runs through my head, I let it pass by and return my attention to the physical object I'm staring at. It's much like mindful mediation, only I have a physical object to place my attention on. The effect is quite calming. 

How I Meditate With Trataka 

 The way I set up my Trataka mediation is easy ... 

- I perform it whenever I want during the day, I have no set time but you could if you like. 

- I mediate for anywhere from 5 - 15 mins depending on the day 

- I use a dot over the candle flame, it's just my preference 

- The dot is placed 3-4 feet in front of my eyes, large enough that I don't have trouble seeing it but not too big 

- I either kneel down to meditate or stand up, I use a dot drawn on paper that I adjust to the right height

- During the mediation I don't use a specific breathing pattern, but I do try to keep my breath from my belly and regular 

- I pay attention to my posture 

- My gaze is fixed completely on the dot, no blinking, no moving my eyes, just one straight line to the dot

- When a thought runs through my head, and I notice I'm paying attention to the thought, I catch myself and bring my attention back to my breath and the dot 

- At some point your vision may begin to "tunnel" and the edges of your sight may blur ... that's normal. When your eyes don't move for a period of time, they stop processing everything in their peripherals because no "new" information is coming in. This is the best part, it's a neat experience. 

- If you must blink, do it and continue on 

- Continue on like this for however long you desire. When you decide to stop, close your eyes and rest for a bit. Open your eyes and allow your vision to return to normal. 

 I find the whole practice of Trataka rather "grounding" and it leaves me feeling calm. It's one method that, right now, works well for me as an individual and I enjoy it. It may or may not be what you like, it may not even work well for you, but it's worth a try. If you're looking for a new method of mediation you can do it right now by opening the picture above, enjoy! 

- Tim 

www.TimothyBellFitness.com 

Online Personal Training With Timothy Bell 

Get the body and life you deserve with your own

minimalist training program and with Tim as your coach. 

Selfish-Unselfishness: Quit Letting Yourself Down

 We'll often do more for others, than we would ever do for ourselves. Well, most people anyways. When a friend, loved one, or family member needs something from us, when they need our help to get it done, or when they're counting on us to follow through on a commitment - we get it done. 

 Why? Because they need us, and we don't want to let them down. 

 We love them. We don't want to fail them. Even if what they need doesn't directly improve your life, or it's a mild inconvenience for you that day, you still get it done - for them. 

 Yet, when it comes to us - we let ourselves down constantly. 

How many times have you made a commitment to start eating better, lose weight, quit drinking, quit smoking, save money, leave a terrible relationship, or whatever else it may be ... only to give up and go right back to your old ways? 

 For most people, this happens time and time again; too many times to count. It can happen with large promises from time to time, or small commitments on a daily basis. Either way, we let ourselves down constantly. 

You don't often break promises to others, you follow through on your commitments for them. So why do you always break the ones you make to yourself? Why do you always let yourself down? Don't you love yourself? Aren't you deserving of your own commitment? 

Stop. 

Stop letting yourself down. Become selfish, in that respect. 

Follow through on the promises you make to yourself. When temptations arise, and they will, remind yourself that you can't let yourself down. Say it out loud or in your head, announce it, "I can't let myself down". 

Every single time you don't give into temptation, every time you follow through on you promise to yourself, you become stronger from the inside out. By following through with your promise to yourself, by being "selfish", you'll build a stronger, better, character. 

 By building a stronger character you'll harden your "armor",  your resolve. In turn, your willingness to do more for yourself, to be stronger for yourself, and to serve yourself in a more faithful manner, will translate into being able to do more for the ones you love. 

 Think about it. How much were you willing to do, and capable of doing, for the ones you loved previously; before you built the strength to follow through on promises to yourself. 

 You were already willing to do more for others than you would ever do for yourself, but now - you'll go that extra mile for yourself.  Think about how that translates into how far you'll go for the ones you love, now that you're stronger for yourself.

 Your ability to help others, your willingness to go the extra mile for them, to put them first, will increase by ten fold. 

 This is the idea of being selfishly-unselfish. 

- Tim 

www.TimothyBellFitness.com 

4 Mobility Exercises To Fight Aging and Keep You Young

My latest article for Whole Life Challenge is up. It's all about 4 mobility exercises that will help keep your body feeling great. Take a look here.

- Tim


www.TimothyBellFitness.com

Online Personal Training

Have Timothy as your personal coach

and get into the best shape of your life. 

Motivation Won't Get You Fit

Motivation is what gets you started, but it won't be what gets you the results you're seeking - discipline will. 

- Tim 

www.TimothyBellFitness.com 

Online Personal Training

Get the body and life you deserve with

Tim as your coach, anywhere in the world

The Table Top

The table top is a great exercise for helping to reduce the effects of sitting all day. It helps open tight chest, shoulders, and hip flexors - while at the same time strengthening the glutes and scapula. It can be held for time as a static contraction, but you can also perform it for reps (much like the hip thruster) for a more dynamic exercise.

Static Contraction Workout: 

 - Perform each exercise, back to back, without rest

 - Hold each for 1 min (30 seconds per side for bird dog & side plank)

 - If you can't hold for the full 1 min, come down and rest for a second, then continue to hold until the time is up. 

 - Once you've completed the circuit, rest for 1-2 mins, repeat again 1-2 more times depending on your fitness level. 

- Bird Dog

- Plank

- Table Top 

- Side Plank

Try it out, enjoy, and let me know how it goes!

- Tim 

www.TimothyBellFitness.com 

Online Training With Timothy Bell 

Get the body and life you deserve, with Tim as your coach, 

and your own minimalist training regimen.

Training For What?

 If you're not an athlete, move star, or a warrior then what are you training for? Everyday life. Your training must be focused on training to meet the demands of your everyday existence. 

 Training, for you, must improve your mobility, strength, and cardio - BUT it must be focused on sustainability, longevity, and strengthening your weaknesses. 

 Everyday training should be movement based, but not stunt or trick based. Movements like squats, push ups, chin ups, rows, hinging, and core specific movements have a great carry over to everyday life. They're not glamorous like stunts, but stunts/tricks have a higher degree of risk involved and less carry over into daily activities. They're specialized and specific. For everyday fitness, we need to be general. You need to be able to do many things, kind of well. 

 Train to be able to hike, carry home groceries, pick things up, and move well forever. Train for your life. 

- Tim 

www.TimothyBellFitness.com 

Online Personal Training 

Change your life through minimalist fitness. 

Get Tim as your coach anywhere in the world.