A Key To Health And Happiness

In this post:

  • a little know key for health and happiness


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.
Also find more on the Nick Ortego Fitness YouTube Channel

Mind/Body Easy Exercise to Beat Stress

In this post:

  • a qigong based stress reducing exercise
  1.  Place your feet about shoulders width apart parallel with each other.
  2.  Let your shoulders relax away from your ears.
  3.  Place your hands in front of your abdomen with your palms facing your lower abdomen.
  4. With your elbows slightly bent, inhale through your nose as you lift your arms out to your sides and then up above your head.
  5. Exhale through pursed lips as you move your hands down to the starting position passing them in front of your body at about shoulders width.
  6. Repeat several time. Feel free to zone in on this movement for up to 5 minutes.

Click here to see video.
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.
Also find more on the Nick Ortego Fitness YouTube Channel

How to Relax

In this post:

  • how to relax
  • use Herbert Benson’s “relaxation response”


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 stretchIn this post:
therapy
.
Also find more on the Nick Ortego Fitness YouTube Channel

For a free coaching session, submit your info in the form below:

Breathing Exercise

In this post:


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.
Also find more on the Nick Ortego Fitness YouTube Channel

For a free coaching session, submit your info in the form below:

Pareto Principle: Find More Time for Health and Fitness

In this post:


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.
Also find more on the Nick Ortego Fitness YouTube Channel

For a free coaching session, submit your info in the form below:

ONE THING to Have More Time for Exercise

In this post:

  • why “to-do” lists can be a trap that kills productivity
  • how to optimize productivity in a given time period
  • the best question to ask when deciding what to do next


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.
Also find more on the Nick Ortego Fitness YouTube Channel

For a free coaching session, submit your info in the form below:

Be Calm, Breathe Easy, and Enjoy Life More: #3 Remind yourself of the exorbitant price you pay for worry in terms of your health.

Want to beat the worry habit? Dale Carnegie’s advice in How to Stop Worrying and Start Living has been a game changer in my life.

One of his best suggestions is to remind yourself of the high cost we pay for our worry habits. In terms of spiritual, mental, physical, and emotional health, worry may be the biggest killer.

Usually labeled as stress or anxiety nowadays, the terminology has changed since Mr. Carnegie’s era. But the negative impact of this mental habit has probably grown as our lifestyles have become more rushed and hectic.

So reminding ourselves of the high cost of worry provides us with a strong reason why. This can give us strong motivation to practice the other worry-busting stress management principles Mr. Carnegie taught.

Here are some reminders:

1. Worry and stress will destroy your physical health. Many of our biggest health problems are stress-related. And even though some problems that are not directly caused by stress, every physical ailment tends to improve when worry and stress are reduced.

2. Worry will destroy your mental health. The future is essentially imaginary. A preoccupation with an imagined future is a big distraction from the reality of the present moment.  This plays a big  part in many manifestations of mental illness.

3. Worrying about the future brings up the emotion of fear, which is the cause of the stress response in the body. When fear is the dominate emotion we experience, our emotional health is greatly compromised.

4. Worry is a barrier to your spiritual development. Great masters from many spiritual and religious traditions spoke out against the negative effect of worry. Jesus and Buddha are two of the most notable proponents of anti-worry.

If you want some actionable steps to defeat the mental habit of worry then check out these other 2 articles:

#1 Live In Day-Tight Compartments

#2 Use The Magic Formula

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.

How to Measure Your Level of Stress

Heart Rate Variability is a way to measure the impact of all the various life stresses on our bodies.  Because the central nervous system governs the heart rate, precise monitoring and measurement tells us how stressed the body is.


Modern smart phones and heart rate monitors make it possible to measure heart rate variability yourself. There are several apps available. Here is the one I use.

Each morning after measuring, it gives you a readout like this:

IMG_0685

Or this:

IMG_0686

Based on this reading I can tell whether to go hard or focus on stimulating the relaxation response that day.

Source:

Know When You’re Good to Go

Author:
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: #2 Use this magic formula to be rid of worry.

Lesson Number 2 that I learned from Dale Carnegie’s book, How to Stop Worrying and Start Living is the following:

Here is the formula:

1. Ask yourself what is the worst that can possibly happen.

2. Accept the worst.

3. Try to improve on the worst.

Give it a shot!
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.