How to Make Bulletproof Coffee Without a Blender

If  you’re a fan of Bulletproof Coffee and want a quick, convenient, and easy way to make it without a blender, then watch this.

 

Author: Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.

Be Calm, Breathe Easy, and Enjoy Life More: #1 Live in day-tight compartments.

 

Years ago Dale Carnegie wrote a book entitled How to Stop Worrying and Start Living.  I first came across this book back in my early twenties and it was helpful, even though I was not ready implement all of its advice.

The first principle Mr. Carnegie explains is to live in “day-tight” compartments. This means that you view life as primarily existing within the realm of today.

Later in life, I was re-introduced to this concept by the slogan that recovering alcoholics use: “One day at a time.” Letting go of thoughts of the future can be very powerful.

The future only exists as a mental construct to help us function in this world. The past is over and there is nothing that anyone can do to change it. The only place we can have any impact on the future is in the present.

Life is here and now.

But accepting this concept intellectually is far easier than practicing it in everyday life. I have had to make present moment awareness a disciplined practice.

How do I do this? By paying attention to the sensations in my body that come with each breath. The breath is always present. So if I pay attention to it, I am aware of the present.

Here is a video of  a breathing exercise that can help.

Living in today takes a distinct mindset shift and constant practice. It won’t happen all at once, but if you make efforts to hone your focus and concentration ability, you will eventually be happy that you did.

 
Author: Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.

Beat Stress, Amplify Your Metabolism, and Energize You Life in 10 Minutes

What can you do to improve your life in 10 minutes?

I created the following workout to show you. Try it out. I guarantee you’ll feel better after!

It contains mind-body exercises from yoga and qigong to focus the mind and beat stress, as well as the 4 minute Tabata protocol, scientifically shown to increase fitness more than low intensity, steady state cardio.


Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.

Top 5 Stretches for Desk Jockeys

Sitting for long hours of work is bad for you health. One reason is that it causes muscle imbalances. Certain muscles become short and tight.

These short and tight muscles can cause your body to move improperly. Joints and bones lose optimal alignment and you are more susceptible to injuries.

But there is a solution. Try these stretch exercises to counteract the damage caused by sitting.

 

1. Calves

 

2. Hip Flexors

 

3. Quadriceps

 

4. Pectorals

 

5. Wrist Flexors


Author: Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.

Top 5 Foam Rolling Exercises for Desk Jockeys

So what’s the point of foam rolling anyway?

It’s a method of self myofascial release. The myofascia is the connective tissue that encases all the muscles in your body.

This tissue also holds the muscle cells together in fascial envelopes. It connects to and is continuous with your tendons.

This tissue has a huge impact on how your body moves. It can be the most restrictive barrier to full, healthy range of motion. For runners, tight fascia can restrict your ability to move in the most optimal way.

How do you know if your tissue needs rolling?

According to Kelly Starrett, DPT, of MobilityWOD, any tissue that is sensitive to pressure needs work. You should not feel pain when your press on a muscle, whether its rolling on a tennis ball or a foam roller.

How does it work?

Scientists believe it works by several mechanisms.  One way is by stimulating your  GTO’s. That’s the Golgi tendon organs.

These are little organs located in you tendons that form a feedback system between your muscles, fascia, tendons, and nervous system.

When the GTO’s sense pressure on the fascia, they send signals to inhibit, or relax, the muscle and fascia where the pressure is.

Another mechanism is through gamma loop inhibition. Receptors throughout the fascia are responsive to slow, deep, sustained pressure.

When these receptors are stimulated by slow, deep, sustained pressure, they cause a reflex response that inhibits the nerves that cause muscle activation and contraction. Thus the muscle relaxes.

General Guide

When you foam roll, it can be somewhat painful. The recommended method is to find your tender spots and hold some pressure for 30 seconds of maximal pain tolerance, or 90 seconds of minimal pain tolerance.

Source: The Ultimate Guide to Foam Rolling for Runners

Calves

If you sit for long periods of time, you impede the flow of blood and lymph back to the heart. A bit of mild swelling occurs in the ankle which can restrict the range of motion at your ankle joints. This shortens and tightens your calf muscles over time. Foam rolling your calves can restore your muscles and fascia and help you move better.

Lack of movement range at the ankle can affect every part of the body. When ankle motion is lacking the body compensates somewhere, potential the knees and lower back.

 

calf

Piriformis

This deep hip rotator can restrict your hip mobility when it’s tight. Lack of hip mobility usually will manifest in lower back or knee pain.

piriformis

Hamstrings

These muscles are often tight and short and prone to muscle strains. Rolling these can feel good and allow for better spinal position when bending or lifting.

However, when hamstrings chronically feel tight or strained it’s usually a sign that the hip flexors or quads are tight and need stretching and rolling.

hamstrings

Quadriceps

This group, especially the rectus femoris is usually tight and short if you sit for long periods.

Short and tight quads will mess up your movement patterns. They inhibit the gluteal muscles and compromise your spinal stability.

Roll the quads often, especially if you are a desk jockey.

quadriceps

Upper Back

These muscle can tighten up if you sit for long periods in poor posture.  Foam rolling these muscles can give you instant relief.

If your upper back always has knots, then posture is your real problem and will probably improve with frequent pectoral stretching.

 upper back

Contraindications for Self-Myofascial Release

(Don’t use self-myofascial release if you have the following.)

malignancy, goiter (enlarged thyroid), osteoporosis, osteomyelitis(infection of the bone tissue), eczema and other skin lesions, hypersensitive skin conditions, phlebitis (infection of superficial veins), open wounds, cellulitis (infection of the soft tissue), acute rheumatoid arthritis, healing fractures, obstructive edema, blood clot, advanced diabetes, aneurysm, hematoma or systemic or localized infection, anticoagulant therapy, febrile state, bursitis, advanced degenerative changes, sutures, organ failure, congestive heart failure, bleeding disorders

Source: National Academy of Sports Medicine, Essentials of Corrective Exercise Training

Author: Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.

Prevent Cancer, Heart Disease, and Stroke; Reduce Inflammation; Prevent Infections; Improve Memory; Fight Diabetes; and Perform Better Physically with this 2-Minute Superfood Recipe

1 cup of Blueberries

1 cup of Water

4 tablespoons of chia seeds

1 32 oz. mason jar

Combine the ingredients in the jar. Cover the jar and shake vigorously. Let the jar sit for a few minutes until the seeds absorb the liquid.

It’s easy.

Sources:

11 Proven Health Benefits of Chia Seeds

Surprising Benefits of Blueberries

Author: Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.