Here are some specific rituals you can do daily to improve your 7 daily primal needs:
BREATHE: Breathing is the #1 primal need because we can only live approximately 5 minutes without oxygen. Control your breath and you can control your life. You can slow life down by simply slowing the rate at which you breathe.
Try this grounding and breathing technique: Perform 2 minutes of diaphragmatic breathing while standing and connecting to ground. Stand with feet shoulder width, lengthened spine with right hand on belly and left hand on chest. Imagine all 5 toes, ball of foot, outer foot, arch and heel have roots connected to ground with sandbags on top of feet. Feel strength and stability. Next imagine there is a steel band going around the waist under the belly button with a connection from band to the earth in the front and back anchoring to the ground.
Breathe in and out of nose for approximately 15s each breath (5s inhale (belly falls and rib cage expands as much as possible) > 5 s hold > 5 s exhale. Close mouth. Breathe into entire body. Work on 360 degree expansion of the torso, especially the back.
While breathing, think about 3 things you are grateful for and then what 3 things you are going to do today or tomorrow to achieve your goals. Prayer while breathing is another option.
Consider trying the Chakra Tuner App by Jonathan Goldman and the Brain Sync App for meditation.
Work on breathing everywhere and anywhere: before bed, upon waking, red lights, during exercise, before eating given it is our number one need. We can change our physiological state in seconds via breathing. If we master breathing, we can enjoy life at its fullest.
Inverted or chest breathing sympathetic dominance (flight/fight response) leads to digestive complaints, neck issues, TMJ, grinding of teeth, anxiety, scarcity, belly fat and more.
HYDRATE: Hydration is the #2 primal need because we can only live approximately 7 days without water.
Start your day with 16 oz. of water (add lemon juice in water for an added bonus). Drink 8-16 oz. of water before and one hour after each meal. Your goal for the day is to accumulate ½ your body weight in oz. of quality water. Drink another 4 oz. with each minute exercise session. Use filtered water for drinking and showering. Consider using Aquasauna. Avoid keeping your water in plastic containers.
SLEEP: Sleep is the #3 primal need because our body fails in less than 21 days without it.
Wind down in the evenings around 9 pm and do your best to be asleep no later than 10 pm. My goal for you is to sleep at least 7 hours per night. Your body fat will reduce and your overall health will improve massively with good, consistent, daily sleep. This will most likely be your most difficult assignment, but it’s a critical one. Control your morning by preparing at night as you wind down for the evening. Do your best to avoid TV, cell phones and computers at least 1 hour before bed to optimize melatonin levels and reduce cortisol, so that you can sleep better. During this wind down time complete your 7 Daily Primal Needs Checklist and create a list of “to do” items that you will focus on first thing in the morning (Magic Time) when you wake up before anything else (4-5 things that will move you towards your goals). Shut Off Electromagnetic Frequencies (EMF’s). For more go to: Sleep Tips
EAT: Food is the #4 need because we can only live 21 days without it.
Above all commit to a nutrition model and give it at least 4 weeks before changing the model. Assess if the model works by measuring body fat weekly and becoming aware of body’s clues – be mindful, pay attention. See my Daily Nutrition Record for a handy tool to use. Focus on Food Quality: Good Fats, Proteins and Veggies. Plan & prepare and Avoid overcooking foods! Limit grains & sugar and pasteurized dairy products. Slow down and chew. Eat every 4-5 hours and never go hungry. Avoid eating starchy carbs past 7 pm. Consider having one “Anything Goes Day” (AGD) per week. Listen to this coaching call for more: To Cheat or Not To Cheat
LOVE/CONNECT/CONTRIBUTE: Connect with those that fill you up… avoid those who deplete you. Focus on positive loving interactions with your family. Hard to escape them 🙂 Are you making decisions from the mind or heart? Reflect upon this. Ground yourself as needed when you feel anxious or fearful (see “BREATHE” above). Hug as many people as you can each day. Work on being a good listener and improving the life of those around you. Become aware of your thoughts and language towards yourself and others. Love who you are and be grateful for all you that you have. It could be much worse. We are social creatures and do best in supportive community. Don’t try to figure life out on your own. Serve others. Listen to my coaching call “How relationships effect health & wellness.”
GROW: When I think of grow I think about the need for a growth mindset. Strive for Constant and Never Ending Improvement (CANI) and focus on your mindset! Get clear on your WHY and review it often! Keep your goals current. Be mindful of all interactions. Ask, where is the gift in this? Get a coach. Control your mornings by making YOU a priority before anything else. Focus on your agenda and avoid technology to avoid distractions. Wake up 30 minutes before others to make this happen “Magic Time.” Consider a daily meditation/reflection/prayer practice and process. Be mindful of your language to both yourself and others. Your mindset is the gateway to Love & Happiness. Love & Happiness will allow you to continue to make YOU the #1 priority! Check out these personal development resources: Recharge That Passion *Spend at least 30 minutes per day on your mindset!
MOVE: Do your best to move daily. The goal is to accumulate at least 30 minutes of movement per day. Note that aerobic exercise IS NOT effective for fat loss. If you don’t attend a workout one day, consider 30 burpees. Seriously, this is the ultimate metabolic exercise and it doesn’t require any equipment. You can do the burpees throughout the day if necessary as long as they add up to 30. If you need a tutorial, check out this video: Burpees Tutorial
If you are too sore, perform the foam roll routine, stretch as much as you need and take a walk. More is not necessarily better. Exercise is only one part of the fat loss and health improvement equation… even smaller than sleep and food!
Your friend & coach,
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