Wellness

Your Stress Is Vital For Longevity, Now Hone It

The significance of being present.

Published

3 years ago

June 16, 2021

Raise your hand if you’re dealing with stress? I know I am. It’s inevitable. But let’s take a moment to realize that the majority of the stresses that many of us encounter come from nothing more than a deadline, a thought, an idea, or a concept that lingers in our mind like a friend who just can’t leave the party, even after you’ve said a dozen times, “Wow, it’s getting late.” When we overcome these psychological stresses, more often than not we tend to think, “Well, that wasn’t so bad”, and then build a sense of resilience from that stress. However, what happens when you take an individual who tackles the majority of their stress psychologically, and you put them under physical stress? Short answer: chronic and acute injuries.

Over the past ten years, I have worked as a personal trainer, mentoring over 500 clients. I’ve trained people from age 10, all the way to 84 years old. I’ve trained very wealthy people, as well as those who are not financially stable. I’ve trained healthy individuals, as well as those with a laundry list of physical, psychological and spiritual setbacks. My point is that I’ve observed and experienced the spectrum.

The clients that resolve their stress predominantly in the mind are what I call “heady clients”; and when they come to me with their goals and a “Let’s crush!” attitude, it becomes immediately evident how distant that mindset resonates with their body and spirit. Holding their breath till their face turns red, hands vehemently flailing, cursing to themselves… and me, facial expressions that mimic someone being tortured to death, grunts and squeals that seem superfluous, counting out loud, disregarding any cadence that resembles a ticking clock. I could
write a book on all the different reactions. When I ask them, “Where did you feel the tension (stress)?”, most of them either respond not knowing, or somewhere in which they hold prior tension and/or prior injury. This is why “no pain, no gain” and, “rub some dirt on it” is detrimental to those who lack the mind, body, spirit connection under stress. What also doesn’t help is the deception of weight-loss programs, and the new “fad diet” that celebrities and social media personalities push on the everyday man and woman. If you followed P90X, Insanity, or the 300 workout, you’re in this category too. In a nutshell, the outcome of these interactions becomes simple and back to the basics. Reconnect the mind, body, and spirit (breath)– The present moment.

Before I go into the HOW we can hone physical stress, I want to explain WHY we need physical stress for longevity. Let me break it down like this. We all have a central nervous system (CNS) and peripheral nervous system (PNS). A part of the PNS is the autonomic nervous system (ANS), which “involuntarily” (We’ll come back to this shortly) regulates bodily functions (heart rate, respiratory rate, sexual arousal, digestion, pupillary response, etc.) This is also where we hear people discuss “Fight, flight, freeze, or relax”, based on an individual’s response to internal or external stress. This can be broken down into two categories. One being the sympathetic nervous system (SNS)– i.e You running out to save your animal that’s being attacked by a predator; and the second one being the parasympathetic nervous system (PSNS)– i.e watching a beautiful sunset or a sunrise with your family. So, any stress, or what I call stimulus, that excites the body will then send a signal to either the SNS or the PSNS. Now, as much as these responses seem “involuntary”, we in fact have more control over them and the outcomes we desire; and when we have control over our response to stresses, we are then able to guide our body’s systems to a more homeostatic condition under a greater amount of stress, as well as a quicker recovery: Resiliency. To sum this up, resiliency comes from one’s ability to handle stress (before, during, and after), which in turn generates longevity.

Now let’s discuss HOW we can hone this physical stress. Knowing that stimulus excites the SNS or PSNS, I start by having clients lay on their back, asking them to just breathe for two minutes, and to put their attention to that breath the whole time. This gives clients permission to reconnect with their heartbeat, the present moment. Like any other activity, the more times you do it, the stronger those neurological connections become and the easier it is to find yourself back to that place. From there, I put them through some yoga-like patterns in order to move and breathe out any lingering tension. We immediately follow with some sort of isometric (holding) move, i.e a plank, lunge, hanging from a pull up bar, holding heavy kettlebells, standing on one leg, etc. This is to create an influx of internal/external stress, and allow them to breathe through that tension for as long as possible. This increases their SNS response (fight, flight, or freeze). However, when they control their breathing and allow their attention to stay on a specific point, a specific muscle, or specifically their breath, the rate of their SNS response drastically decreases allowing them to handle their reaction to the stress for a longer period of time. We go for as long as they possibly can and when they are done, we emphasize coming out of the stress with a calm, collected breath to the best of their ability. This is in order to allow the PSNS to kick in immediately, reaching a relaxed state swiftly. After another round or two, we are ready to tackle the rest of their workout. No matter how many reps, how much weight, how many sets we then do, this setup, I have observed, allows them to push their limits while staying in control and ultimately reaching their unknown potentials.

I ask you to try it yourself. Pick an exercise you already do and are comfortable with. Then pick a spot of focus (breath, muscle, point of contact). Move into the exercise where you begin to feel tension in the designated spot, and hold it. Pay attention to how quickly your stress response kicks in. How do you respond to it? Do you begin to panic? Are you able to keep your focus on your designated spot? Initially, your time under that tension is irrelevant. You will resort back to a “heady” approach, asking yourself “How much time has passed? Am I done? I think it’s been 20 seconds?” Then pay attention to how you come out of it. Do you collapse? Do you pant heavily? Do you curse? Or do you calmly lay, sit, or stand, emphasizing your awareness of that increased heart beat, trying to calm yourself with your breath? If that’s too much for some of you, try laying down and just focus on your breathing. Listen to your heartbeat. Allow yourself to make a game out of it by seeing the least amount of breaths you can take in one minute without forcing it. I’m not asking you to meditate–Which has its place in your well being, no question about it. Rather, I’m asking you to be comfortable and aware of Self for a change.

I always tell clients that they have an untapped potential that has brought them to this moment in time, and that wants to thrive. It’s the voice in our head that sets aside our insecurities, and tells us, “I can do it.” All we have to do is listen and trust it. We can only ever hear this voice when we allow ourselves to be fully connected to the present moment, mind, body, spirit. So, whenever you are under any form of stress, just remember you always have a present waiting for you. The question is whether or not you are willing to accept it.

Written by,

Present Awareness Bear

Patrick Daly

Honolulu, Hawaii
Instagram: p.a.t__life

Related Topics:Body breath Featured Mind Pat Patrick Daly Present Awareness Bear spirit stress Wellness

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Wellness

The Workout-Success Connection: How Physical Fitness Transforms Every Area of Life

Published

2 weeks ago

October 14, 2024

Guest Writer

When we think of working out, the immediate benefits that come to mind are usually physical: improved strength, better endurance, or a more athletic physique. But physical fitness transcends the body. The habits, skills, and mindset developed through consistent exercise can be the ground work for success in all areas of life—personal, professional, and spiritual.

Discipline: The Foundation of Progress

At the heart of every workout routine is discipline. Showing up day after day, regardless of how you feel, builds the muscle of commitment. In the gym, it’s about doing one more set even when you’re tired. Outside the gym, it’s about sticking to long-term goals, pushing through setbacks, and maintaining consistency. Whether it’s advancing your career, deepening relationships, or pursuing personal development, discipline is what keeps you moving forward when motivation fades.

Goal Setting and Achievement

Fitness is one of the most tangible ways to practice goal setting. Whether you’re aiming to lift a certain weight, run a particular distance, or hit a body fat percentage, every fitness objective requires planning, dedication, and action. The same approach applies to all areas of life. Setting clear, measurable goals with timelines—whether it’s a promotion at work, learning a new skill, or achieving financial stability—is crucial for success. Working out teaches you to break larger goals into smaller milestones, track progress, and celebrate achievements along the way.

Resilience and Mental Toughness

Life is filled with challenges, and developing valuable character attributes is key to overcoming them. Exercise, particularly intense or strenuous routines, trains your mind to push through discomfort and adversity. Each difficult workout is a lesson in perseverance, and over time, you learn to embrace challenges rather than shy away from them. This mental toughness translates to other aspects of life—helping you navigate difficult conversations, tackle complex projects, or handle unexpected setbacks with grace and determination.

Focus and Time Management

In our increasingly distracted world, focus is a superpower. Effective workouts demand that you be present and intentional, whether you’re lifting weights, running, or practicing yoga. This mindfulness in training sharpens your ability to concentrate on the task at hand, which is essential for productivity and efficiency in your career and personal life. Furthermore, balancing a consistent workout routine with other responsibilities enhances your time management skills, teaching you to prioritize and schedule effectively.

Confidence and Self-Belief

Few things build self-confidence like the steady progress you see through regular training. As you hit personal bests or notice changes in your body, your sense of self-worth grows. This confidence isn’t just about appearance—it’s the belief that you can set goals, work toward them, and achieve them. When you believe in your ability to succeed in one area, like fitness, it spills over into other areas of life, from tackling new projects to speaking up in meetings or taking risks that lead to personal growth.

Health and Energy: The Foundations of High Performance

Without health, everything else suffers. Regular exercise boosts your physical health, increases energy levels, improves sleep, and reduces stress—all essential for performing at your best in life. Whether you’re pursuing professional excellence or personal fulfillment, having the energy and vitality to keep going is crucial. Fitness ensures that you have the physical and mental capacity to perform at your peak across all domains.

Accountability and Responsibility

In the gym, no one else can do the reps for you. You are responsible for your progress, and there’s no shortcut to achieving results. This accountability is a powerful principle that applies to life in general. Success requires taking ownership of your actions and outcomes.

Whether you’re managing a business, leading a team, or cultivating personal relationships, understanding that your effort directly impacts your results is key.

Adaptability and Growth Mindset

Workouts often require you to adjust your approach based on how your body feels, how much progress you’ve made, or what obstacles arise (like injury or fatigue). This adaptability is crucial in all areas of life. The ability to pivot when necessary and stay open to learning and growth—even when faced with failure—fosters long-term success. In fitness, as in life, you’ll face plateaus and setbacks, but those with a growth mindset continue to evolve and improve.

Conclusion: Fitness as a Gateway to Total Life Success

Working out is far more than a physical endeavor. It’s a powerful training ground for life skills that will help you excel in every area. From discipline and goal setting to resilience and adaptability, the attributes you develop in the gym serve as tools for overcoming challenges, achieving success, and becoming the best version of yourself. So the next time you lace up your shoes or lift that weight, remember: you’re not just working on your body—you’re building the foundation for a successful and fulfilling life.

And taking that step into fitness training doesn’t have to be overwhelming. Even something as simple as adding a 20-minute walk to your day can spark positive changes throughout your life. Knowing that this extra effort can ripple into every area, from your mindset to your energy levels, is empowering—and it’s a reminder that small, consistent actions can lead to transformative results across your entire life.

Wellness

Beartaria Times Member Shares History and Benefits of Haymaker’s Punch

Today, we saw a post that will be very beneficial in the coming summer heat, especially for those out in the fields!

Published

5 months ago

May 29, 2024

The Beartaria Times

Whether it’s valuable resources or witty fun, we find great content on our community app every day. Today, we saw a post that will be very beneficial in the coming summer heat, especially for those out in the fields!
Numismaticbear shared a post introducing some of us to Switchel, also known as Haymaker’s Punch!

This sounds like a great beverage to put together!

Thanks for sharing Numismaticbear!

Wellness

Something Your Baby Will Be Happy With

I tried EC for one week, and I’m never going back.

Published

9 months ago

February 8, 2024

Guest Writer

I tried EC for one week, and I’m never going back. Elimination communication allows your baby to relieve themselves outside their diapers and for you to be in tune with their bathroom needs just as you do with knowing when they are hungry.

This can lead to caregivers becoming more in tune with the baby, giving the baby the option of hygiene, cutting down on waste/laundry, and assisting in earlier toilet training. In many countries today, EC is the standard instead of disposable diapers, just without the fancy name.

Do you use the restroom when you wake up or leave to go somewhere? Well, so does baby, and this is the concept of the four easy catches. If it all sounds complicated, just using time and transition to your advantage is a great place to start. The “four easy catches” are offering the baby the potty upon waking up, at diaper changes, signs of effort, and during the transition (getting in and out of something such as the car seat or baby carrier).

For Mothers (or other caregivers) familiar with EC but have yet to try it because it sounds too daunting, I encourage you to try it!
Before my daughter was born, I knew I wanted to use cloth diapers and implement EC. But I wanted to do these things as they came organically and not force myself if it brought more stress than benefit. By three weeks, I was using cloth diapers, and by 6 1/2 weeks, I began EC with her.
In the first week, my baby had only a few poopy diapers. She usually lets me know when she needs to go. Sometimes, I miss it, and sometimes, I put her on the potty, and nothing happens. It is important to remember why you started and not focus on the misses.

While this article wasn’t meant to be a complete study on the subject, I did want to introduce others to the practice or share my positive experience with those aware of EC.

Many resources online cover the subject in depth, I encourage mothers to read around if this is new to you.
I just wanted to share that it works! I took it slow and still utilize diapers, but I am super happy I began to try and implement EC.