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The combination of coaching and technology can help you in (1) identifying the error and physiological changes, (2) knowing what to do about it, and (3) recognizing if your adjustment actually fixes the dysfunction. It could be as easy as just slowing down! You can also use a heart rate monitor periodically to see if your perceived exertion correlates to actual physiological output. Competitor: Strive to reach a competency level at which you can make the necessary adjustment when the technical error is pointed out or, more importantly, when you feel it. Use the same technology that a novice would at the end of each session or periodically during that work (such as a mirror, camera, app, and heart rate monitor). At this point, you should understand the feelings associated with physiological changes and movement enough to know what to do to make the change and whether or not that fixed the problem. Pro: Use a coach or app occasionally to make sure that how you're feeling and how you're gauging your exertion and intensity matches up with the numbers. However, you don't truly own a movement or position until you can feel yourself making an error, identify the issue, and fix it independently. In their first article of the series titled Leadership & Self-Deception, they teach us about being in the box and out of the box with our communication. Other leadership articles phrase the concept differently, but the premise goes like this. Since we are typically the most popular person to ourselves, we view the world in a way that benefits us the most and we make decisions based on giving ourselves the best benefits. Unfortunately, this breeds very poor communication skills and easily forms corrupted work environments. If everyone thinks and lives in their box of reality, if everyone talks from within the box, then they eliminate their ability to get out of their box and truly understand what others are communicating. We ignore the humanity in others by speaking to them from inside our box. If we, first, remove ourselves from the box and our own self-deceptions of reality, then we can truly correct and make improvements. If we can't be honest with ourselves, we'll continually make excuses for why things aren't as awesome as they should be. The expectations will always negatively interact with our reality. This is why truly excellent environments often bring a great reality check. I learned to be ashamed of and afraid of my own longings for intimacy and sexuality. I felt like I was always on stage with my parents, and I learned to act like I was on stage with everyone that I knew.

Prior to her marriage, this woman had already internalized an overwhelming sense of helplessness, a sense of defeat. She had also learned the art of image management--how not to be real or authentic but to be on stage and in character. The negative messages she inherited about sex and sexuality set her up for confusion and self-doubt about healthy sexuality and poor sexual esteem in her marriage. Coupled with her overall low self-esteem, she was easily exploited by her sexually compulsive husband. Therese, like the previous woman, was raised in a family who failed to acknowledge her sexuality or curiosity. She internalized sexual shame because she didn't learn healthy expressions of sexuality or acknowledgment of it. It was shameful to have romantic longings. Affection was perceived as disgusting. So work hard to master your technique, elevate your awareness of how you're going through each stage, and hone your ability to identify and self-correct problems. Also try to be more conscious of when you're undergoing physiological changes and how this impacts your breathing, posture, and technique/mechanics. It's okay for you or your coach to occasionally use technology to give you greater insight into what these changes are, how they should make you feel, and how you can best deal with them, but it should be an educational aid, not a daily crutch. The Blueprint To get you started on the road to a sustainable, healthy, and transformative movement practice that relies more on your instincts and interaction with your environment than it does on technology, I've combined the best of what I've learned in more than fifteen years of coaching into the following program. The first step is to accurately and honestly assess whether you fit into the novice, competitor, or pro category, outlined above. The second is to commit to consistent effort and self-discovery. This is merely a blueprint, so feel free to keep what works, discard what doesn't, and modify the program to suit your individual needs and progress.We have stress hormones and systems in place that allow us to deal with stress. Our senses become activated and we are more keenly aware of our surroundings. Our immune system is revved up and we are able to deal with insults. (An infographic to help communicate the ideas of the box) (What's not included is the 4:30 am alarm to get to work by 5:30 am)

Excellence is Shocking Some people aren't used to an environment where excellence is expected. - Steve Jobs In the first week of work at the consulting firm after college, I did not know how to handle it. People were so focused on providing excellence at every level. Everyone has key performance indicators (goals, numbers, sales, etc) to hit every single day with their job. If they miss the mark for one day, they would be confronted and advised to hit the goal. Miss the mark two times? Image was also very important in her household, which meant she had no opportunity to learn how to deal with conflict, times of fear, and uncertainty. My friends thought my family was the best and always wanted to be at my house. Our house was safe and full of good feelings; What a distortion of reality. Anything that was contrary to good feelings only had a short life before it was ousted or pushed underground, never to be acknowledged again. There was total dismissal of the struggles a girl could have as a teenager and I couldn't be anything but fine or great. Anything else just didn't go with the image. When my husband first acted out, I felt like I couldn't tell anyone. Who would I tell? I was so ashamed. But at some point, with more continuous stress, our demand outweighs our resources. Our bodies have only so much reserve, and ultimately, our bodies become imbalanced.

These stresses come from many external sources, such as excess sunlight, pollution, lack of sleep, and social and job stress, as well as lack of activity. Stress also comes from the foods we ingest such as processed foods, meat, and dairy. When the body becomes imbalanced, it becomes irritated and inflamed. We call that body on fire. The body becomes so revved up that the insides become unhappy. The immune system goes into overdrive and switches from a controlled system into a wild, overcharged system that can start hurting itself. It can start attacking its own organs. This inflammation over time ultimately leads to illness. You're takin' a ride into the danger zone! Everyone carries around a to-do list, and often adds more than four or five additional items throughout the day. Everyone creates calendars for themselves to manage their time and plan their day, (see article 103 for a screenshot of a typical scheduled day). They actually show up to work early to put together their calendar and to-do list for each day. These aren't just vague calendars with one or two reminders, either. These people literally block out their entire day. Just take a look at my calendar for what a typical day looks like. Everyone is always doing something that involves work. Break rooms? That does not exist, since it's an open space office. I couldn't risk breaking the image that everyone had of me and our marriage. I was so emotionally isolated that I didn't tell my closest and only girlfriend.

I kept it buried inside of me. I felt like my husband's need for pornography and other women implied that I was not good enough for him. To compensate and cope with my growing feelings of unworthiness, I lost track of myself and became what anyone else wanted. I began to drown in my worry, fear, and shame. Like many, Therese grew up in a family that taught her that only good feelings were acceptable. She got the message that she was to defer to others and give them the benefit of the doubt over herself--that other people's needs were more important than hers. In her family she did not learn conflict resolution skills, therefore had little modeling for healthy communication, and because the focus was on image or outcome, she didn't learn about being intimate and chose a partner with similar traits. Couple that with any history of family abandonment, it's often easier to deny and/or tolerate the painful reality of being in an actively addicted relationship than to not, which for so many women tap into your feeling of abandonment. Inflammation manifests differently in everyone. Some people have stomach complaints: constipation, abdominal pain, and diarrhea. Some people experience excessive fatigue, weight gain, and depression. Others develop autoimmune disease, such as multiple sclerosis, rheumatoid arthritis, and inflammatory bowel disease. Still others develop cancer and heart disease. Initially, when we don't feel right, we consult our physicians, who see little wrong in the baseline lab results. In further testing, certain markers of inflammation might be elevated but not always at the beginning. These normal test results can leave us feeling unsatisfied and give a false sense of security. Ultimately, we end up ignoring signs or they are too nonspecific for doctors to pinpoint the diagnosis. Then we develop sickness and are surprised how it happened. No one took breaks except to eat lunch, which, half the time, was spent staying productive. I swear we should be sponsored by BANG energy drinks, due to the amount of cans we throw down each day.