Tag: Meditation

BURN OUT

I am burned out. I am burned out from work, from training, from working out, from life’s ever continuous stresses. Combined I am beyond burned out. 

I do not have a vacation scheduled till summer. I do not have enough PTO to “take a day”, because of needing to use my free PTO to attend to my sick child when he was admitted to the hospital.
I do not get enough sleep a lot of nights, because I am attending to work emails or trying, TRYING, to find spiritual answers and Martial Arts instruction or learn from my teachers on my own. I spend hours doing stressful things for my job, growing ever more taxing and demanding.

I try to work out daily, either cardio from walking or kettlebells to help balance and PT injuries from years of lifting heavy weights.
Thanks to inadequate sleep, elevated stress, and recovering injuries, I am not losing weight like I want, leading to more estrogen and cortisol in my system.

This is a negative feedback loop, keeping me tired and fatter then I like and should be. I try to dedicate time to being a good and attentive father and husband, yet work and house needs keep me from being as present as I want to be.

I AM BURNED OUT.

SO – how do we fix this?

I am going about it this way:

Taikokyu – Mind Body Breath – Daily. I am stretching and meditating and breathing. Working my body’s musculoskeletal systems and organs. Focusing and clearing the mind of RELAXING .

Kettlebell workout 3 days a week – Complexes of sets and reps for time. Hitting all the major muscle groups, increasing strength, endurance and hyper trophy 25-30 minutes a day.

Ninpo/Aikido – I will train aikido 1.5 hours once a week, and I learn and read and practice basics of ninpo 10-30 minutes daily. Even if it is just kata for ichimonji no kata. I will also mentally drill Gyokko Ryu and Wing Chun/ JKD. I may consider even returning to Krav Maga once a week to keep my skills sharp against real opponents.

Be Present – I try to spend as much time as I can daily with my son while he is awake. Not always not stressful, but being there and experiencing him makes me happier and my heart fuller then I would have thought. I then spend evenings with my wife, even if its just spending time in the same room together, not doing the same activities, we get to unwind and talk.

Daily I try to be a “good” – fill in the blank for you, whatever that means. I think being rounded and trying to enjoy the here and now and continually try to better oneself is the core essence of growth.


This is how I intend to fix burnout. A few beers with friends and a trip to the shore doesn’t hurt either, but those are not as frequent as I need. I need to refocus on my Budo, my why, and also grow, be confident, and stop this constant struggle. Embrace the stresses, alleviate what you can, and proactively work on you. A stronger you is an anti-fragile you.

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How to be a better father in 3 easy steps

Hope cliche is that title? In actuality its many many tiny steps every day, but we can sum them up into 3 broad ranging categories.

1. Be there and be aware –
When you are with your children, be there. Not just physically being there, but mentally engaged as well. Interact with them, ask questions, ask how they are doing, engage with them. Play with them. This will build good memories for the both of you, as well as allow you to have a more personal relationship. Think about what it is they are doing and saying, this will help you feel more connected and not regret later on in life.

2. Put down the phone
This seems pretty straightforward after our last point, but giving a phone or device to your kids to entertain them if not helping them develop. You have regressed socially thanks to your device, it is doing the same to them as well as creating a potential addiction. Studies are showing the degenerative effects these technologies have on our kids development as well as exacerbating things like ADD and ADHD. You have probably noticed it yourself, not being able to stay on track with a thought, or engaged in an activity without mindlessly looking at your phone. Put It Down.

3. Talk to them and think about them
Let you kids know you love them, you are thinking about them and are proud/sad/happy, whatever. This allows your child to know it’s ok to have emotions and that its safe to share them with you. You by communicating are leading by example. Now this isn’t a psychological cure all, but it will help. Plus, who doesn’t like hearing their parents tell them they love them, are proud of them, miss them, and are going through the same emotions we all go through, but don’t always vocalize. — This works great with your partner too, who would have guessed?!

Well gents, that’s all for now. Meditate on this and be proactive in executing the above. It will help make you happier and help your kids develop.

AFD

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Meditation/Calming Waves

Hey folks, here is an 80 minutes track of a recording of waves isolated to help you focus and relax after a stressful day, or when you are trying to meditate, or just clear your head.

Add in the box breathing from the other post we have and/or any other type of breathing protocol and enjoy!

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Birthdays and other musings

Hello ALL

I apologize for the longer hiatus between posts recently – life is busy and gets in the way. Lots of new things going on that I will go into today as well as the joy/anxiety of another birthday for me.

So – where to begin? I guess it would have to be with the ending of Summer 2021 and beginning Fall ‘21. Got to spend a few days at the beach this summer, not as many as the past but my son seems to enjoy it. The beach naps aren’t as good and though he still requires 2 naps a day, it did put a certain limit on beach and “relaxing” time.

PSU football is back, and crowds are in full swing making this feel like we are getting back to normal. I am not a fan of people thinking “new normal” and want the real normal back.
We have also switched out our inflatable pool for a SoloStove Firepit and though it is still warm at night, nothing better then relaxing with a beer by the fire – after kids are in bed of course!

Stress and anxiety are still running a bit high as we adjust to having a walking, babbling toddler. We have yet to fully “ baby-proof” the house but we are getting there. We had storm damage to our home and the process of getting a new roof and, new fence, and vehicle damage repaired is anything but smooth, relaxing or carefree.
Compound daily struggles, stress, work obligations and potentially trying to move within the next year – puts a ton of pressure on your marriage, relationships and mind.

I have been looking to try to calm my mind. To look inside instead of out and ground myself. I have had a questioning of what I believe, spiritually, since the passing of my cousin in late 2020. I have returned to meditating more. Stretching more to focus that mind/body connection. Breathing deeply while trying not to think.
I have returned to using Reiki and other energy healing techniques, as well as Shinto philosophies from East Asia to bring me back to, well, me. It’s the only way I can think to be the best version of me I can.

I have reinvested in my fitness and martial training. This is all in attempts to continue to refine myself and have a sound body and sound mind. We are our biggest critics and enemies. I need to fix that in me, so I can be the best husband and father I can. I need to not be quick to anger or judge. To listen to my gut and intuition when I have spent so long ignoring it.

Due to all of the above, my upcoming birthday this year feels heavy. Another year gone and like everything else, some regrets with it. Who knows how many birthdays we will have? Who knows what comes after? Who knows what the future holds. I just hope to give myself the best hand I can to live the best life I can.

Also – I want to travel again. This lockdown and then movement restrictions is going to break the world – we are not meant to be slaves to fascists declaring they know better then I, on how to help me. We are a social animal, who needs discovery and adventure. The time is rapidly approaching for an adventure to help with my mental space as well.

New things will be coming to this page – assuming anyone actually reads this. More fitness, Spirituality, life skills and martial thoughts incoming!
I also will revisit brewing and other fun things. Till then.

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AFD

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Spirit – being more than yourself.

What is spirit? What is having spirituality? I don’t mean having religion, though for some those two thought processes go hand in hand.

What I am referring to is, as a father, believing in something bigger then yourself to help guide you, your intuition in situations, and having a comfort in something greater.

I know – this is sounding a little woowoo – but if you take all religion out of the picture and think to even a cosmic consciousness existing, and having a supreme consciousness or architect, then you know when you say to yourself and the universe, please let my kid be ok, please let me be a strong husband and father for my family, that something is listening. Be it Karma, or elemental atoms – something is there.

When you bring in theology things get more complicated as there are dogmas and taboos that are VERBOTEN. I think we all have a moral compass and as long as we try to be good, strong people, and teach our kids how to be compassionate, strong, independent people. There is not much more we can ask for.

Regardless of what you believe, having some spirituality will help you be a better version of you, which in turn will make your kids better people too. Have faith in that.

AFD 1*

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Minimalism in all things for a Happy Life

When you read that title, I am sure its a natural response to think “ yea, ok, you have no idea how complex X is”…
And you are probably 100% correct. What I am suggesting though is taking all aspects of your life, and see what you can do to the most minimum aspect to remove the added stress and /or work.

For example – work – you have to do your job and only you know what you have to do, but are their areas where to optimize your day you remove tasks that aren’t needed? A meeting that’s very general with no agenda? Ask for an agenda otherwise put yourself as optional for the meeting – if someone can’t express why they need a meeting then it doesn’t need your time. It should probably be an email and not a time suck meeting.
Let’s use a home life example: working out to stay fit and strong. You know I have told before about Minimum Effective Dose to stimulate outcomes such as strength, size and fat loss. You could use a whole commercial gym OR you could use a simple barbell OR even more efficient? Kettlebells/ T-bars. For most men a 50 lb kettlebell or sandbag with a hand that you can do swings with, will make you strong, lean and throw size on you. You can work full body, cardio, and strength all at once in a tool that occupies very little space.

As you can see its just about reduction of the complex. If you can find these areas of opportunity in y our life – work, personal, and family, you will have extra time, less stress and be able to appreciate how much LIFE/TIME you wasted on non-necessary things.

I have been applying this and find I am less stressed, which means more pleasant to my wife and son, which means better relationships and fulfillment as a husband and father. When you are happier it is contagious to others.

We want to be healthy, manly, and intelligent fathers and husbands. Toxic masculinity is not a thing, a lack of masculinity is leading to weaker men, a polluted society, and children without good role models.
This is what the greatest generation had and we need to reclaim that.
This will practice will help. It’s why your grandparents and great grandparents don’t see the need for our many new inventions/toys/etc.

Stay Frosty and kill it.

AFD 1*

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How to have a happy(er) life.

With that lofty title I present to you 4 things to make you happier
1. Workout
2. Eat good food (not crap from a box or pre-made)
3. Try to meditate/clear your mind/ brain dump
4. Get some intimacy from your partner.

There you go. Simple right?

Now of course that isn’t as simple as it sounds – but why? I am going to suggest a rather Spartan approach you can take and try for a week to see how it makes you feel.

1. Start a workout program – anything is better then nothing, do it 3 times a week. A kettlebell will give you more then enough exercises for you to get the blood going and the muscles pumping.

2. Try to eat better food – meats, eggs fruits veggies. Avoid dairy if you can and “white” carbs – any carb that is or could be made white.

3. Meditate – use box breathing from a previous post or the calm app with its *free* meditations or google Mokuso Meditation and perform any for at least 5 minutes daily. You will think of other things, that’s ok, just acknowledge that and move on.

4. Talk to your partner, start “dating” them again. Make the effort and increase your intimacy.

Now that’s 4 easy things that take just a little effort that will reap rewards.
Physically performing and feeling better – adding muscle and losing weight will increase your testosterone.
Meditation reduces cortisol which increases/preserves testosterone.
Eating good food will cure most hormonal issues and – you guessed it- helps with testosterone levels.
Sex is Sex and will help you keep your hormone levels in check.

Testosterone is the foundation of men being healthy, looking younger, staying fitter and living longer.
Also – reduce how much you are drinking. It will help as booze converts testosterone into estrogen and you don’t wanna lose your gains, bro.

Keep frosty, structure this stuff in for a few weeks and you will see you feel better, sleep better, and are thinking more clearly with less stress and ALL of this will help you feel better and happier.

-AFD 1*

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How to deal with Sadness as a man.

Sadness, and emotions in general and not something we discuss very often as men outside of tragic events. When someone passes or other tragedy strikes, we give a small window where it is acceptable to feel sad before you are expected to then go back to normal.

But sometimes things in your life, including that loss, compound time over and you find yourself sad. What’s worse is sometimes we don’t know what is causing our sadness and we instead act angry or stressed out, because we are, but also because are sad and don’t know how to deal with it.

Firstly, we as men and fathers, need to identify if we are aggravated or angry because of a trigger or stimulus, or is it that we are saddened about other things that we are just not able to express? We hold in all these emotions all the time to be the strong rock of our families. Sometimes shit just piles up and then you lash out, or snap at those around you and that you love. This is not what a Versatile Dad strives to be.

Once you can identify what’s wrong, you can then attack it head on. Talk to someone, your spouse, your buddies, even to a long dead pet or relative, just to get it out and off your chest and mind. If you need to have a quick cry, do so, but out of sight of your children, because masculinity still needs to be preserved and crying about an issue won’t fix it, but it can help offload that tension from suppressing it.

Then do active steps to make things better. Clear your mind by meditating and working out. Go outside and get sun and fresh air and doing a walking meditation or simply blank out your mind and live in the moment as you walk or watch nature. Readjust you’re focus into what will help and benefit you and yours, instead of living in the past. Never forget it, but don’t ponder on it as it’s over and all you have is the now. Look for happiness in knowing you can affect change and course of your life and by being strong, mentally calm, violent if need be, but also compassionate and caring as the world and day dictates. Well rounded is not just in your education and training but also in introspection and mental health.

Take care of yourself brothers, look for the good amongst even the darkest of darkness and you will find it. Reach out if you need help or just someone to talk to. Healthy activities and goals will help. Professional help can also not be understated, but it also starts with your own iron will.

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AFD

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The ageless athlete and mobility – What All Dad’s should know.

Simple Exercise, executed consistently will maximize longevity.

We all know that the healthy habits we can stick with are ones we will do and will benefit us most. Crash diets, workout programs and supplements may work in the short term, but if they are not sustainable they are not functional.

Strength, as we have previously discussed, is crucial in being able to move and live longer. But what we haven’t really discussed it mobility. Building muscle, staying strong helps increase testosterone and reduce fat as well as allow us to maintain more muscle mass as we age allowing us to keep moving and doing activities we love. However, if you do not train mobility – the ability to manipulate your muscles and joints in multiple planes of movement – is similar to being a robot. You may be big and strong but you won’t be able to wipe your ass or tie your shoes, and that will only get worse as you get older. That is not something you want.

This also impacts activities like playing with your kids/grandkids/etc. They have amazing range of movement, whereas I am betting you do not. I am guilty of letting myself get muscle bound by not stretching enough or just going into my lifts and only training those movements. Martial Arts will let you know quickly where you are not flexible enough and can help get you more bendy quickly, but can also get you hurt if you aren’t careful.

Yoga is a good option if you like that kind of stuff but I don’t. It’s too woowoo for me and not my style. Dynamic stretching would benefit many of us, but still can limit your range of motion. My suggestions then are – Taikokyu ( think stretching using a staff to assist you into really nice stretches and even self PT). Secondly I would say Mace exercise movements. Yes it looks funny but that with a good dynamic stretching program and foam rolling will unlock your tense shoulders, back and neck. The Taikokyu or Dynamic Stretching will open up hips, low back and legs.

I encourage you all to start doing something for just 15 minutes every day or two to help start loosing yourself up.

Lastly – meditation for 5 minutes a day, or even just quiet deep breathing where you clear your mind, will make your day of stress and tension drop away. It will help you dream better at night and will help you think more clearly during your awake hours.

Add these practices in to your programming, if you haven’t already, to see your performance everywhere else get better.

Stay Strong!

AFD 1*

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Full Body fitness to support you while you carry your kids..or their stuff for them. Dad Life!

Hey All

It has been a hot second since we have had a chance to talk about the necessity for over all strength when dealing with your kids.

I know myself, I have let an injury and being a new Dad be an excuse to let my diet and exercise go out the window. Especially with a pandemic and no need to see other people.

That is not an excuse for the Dad Bod I was letting myself get. Too much beer/mead and sitting on my ass all day working or taking care of GAD (my son). I found that even with a herniated disk in my neck I could walk, I just chose not to. I had an excuse every time – Oh I am tired, my arm hurts, I didn’t sleep well, I’m so busy – What that was is me not owning the day, owning self, or my mental and physical well being.

I started getting weaker and not being able to hold my son as long before needing to transition him or sit him down on my lap. He was only 13 lbs and I couldn’t carry him more than 5 minutes. My back would hurt or my neck. It was because I was letting muscle atrophy by not using them. The same goes when I would carry him in his car carrier, or transport any of the crap you need when you go somewhere with a baby. I was getting weak and fat.

What did I do you ask to motivate myself and get back into shape? I had my wife tell me and be honest about how I looked. I wanted to be attractive to her and I wasn’t. I wanted to feel strong and confident, but I didn’t. I owned that I was being a lazy bitch and decided I needed to start working out again, and also get medical help with my neck injury.

8 weeks of not working out due to a herniated C5-6 in my neck led to nerve damage down my right arm. Physical Therapy twice weekly as well as Gabapentin helped me get back into the gym (my basement). I went back to 3 days a week, 3-5×5 reps of compound lifts, 3 times a week. I also did at home PT exercises. I limited myself to only 2-3 glasses of mead or wine a day and reduced all carbohydrate and sugar consumption to a minimum.

In 3 weeks I dropped 7 pounds. In the mirror you could see my gut getting smaller and my love handles going away. I was starting to feel stronger again even though all my weights had gone down.

Slowly but surely, I am almost back to my original weights. I do no cardio but I do stretch and meditate more. The big lifts – Squat, Bench, Deadlift, OHP and Weighted Pull Ups – have helped me rebuild functional strength carrying my son or his shit. It has helped and is continuing to help me bulletproof my body from the ravages that other poor lift choices and injuries try to impose upon you.

That all said here are the resources I used to change myself in a brief 2 month period that you too can implement and begin to see change.

Diet:
The Slow Carb Diet & The Drink Your Carbs Diet – Both the 4 hour body book and The Drink your Carbs Book are worth the read and will give you more insight into simple dieting that works.

Training:
Tactical Barbell & The Ageless Athlete. Simple & Sinister.
These 3 books will help you develop a daily routine (M-F) that will give you functional strength ( and size if you want it) while also giving you a condition program to keep your cardiovascular system operating well.

You can get Slow Carb Diet info here – 1 page cheat sheet
Everything else you can get on Amazon or somewhere else online.

Invest in yourself for you, and a longer healthier life with your family. Be the role model you want to be for your kids. Everyone knows Daddy is the strongest- now do what it takes to back that up.

AFD 1*

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Training for busy guys, physically and mentally

Training is critical to keep skills up, strength and conditioning going, and to be honest a boost of endorphins to reduce stress and help you feel good. You could be training in strength, skill, martial arts, doesn’t matter; what does is finding time to get the most out of whatever it is you are doing. I personally train in the martial arts and strength/conditioning as a prior and current first responder. For me then with a full-time job, preparing for a new baby, helping my wife, and regular house hold chores, finding time for self care is something I have the schedule. Here are the tips and tricks I use.

Make training a Meeting with yourself you can not cancel. If you have it on your calendar, and you have it reserved, you will be more apt to show up. I schedule a 45-1 hr block daily immediately after work. This keeps me on a schedule and it also helps it become a habit, a decision you don’t have to think about.

Be efficient and effective so you aren’t wasting your time. Use the 80/20 principal here. 80 of your benefit will come from 20 of your actions. You can also think of this as the Minimum Effective Dose or MED. This is again, what is the minimalist amount of work/activity I need to do, to get the most out of the time I am putting in? This applies to Strength and conditioning, but also works for combatives/Martial Arts/ other skills training.

KISS – Keep it simple, stupid. Don’t make things more complicated then they need to be, because once you do that, you may make excuses to not do it because of the complexity you have injected into the skills training. This rule can apply to all areas of your life, reducing stress and limiting mental drain.

Pick a training type that fits into the above in any skill, and you will succeed. It will be small victories each day that will compound into big wins. Just like compounding interest on a loan, use these smaller sessions to achieve that victory everyday – so even if the rest of the day goes to hell, you accomplished this.

For Physical Training – get kettlebells and dumbbells. Barbells are even better and train full body 2-3 days a week. The bigger the movement like compound lifts ( Bench Press, Deadlift, Back Squat) the more bang for your buck. Use any of the 5×5/5×3, 531 programs out there, or my own choice of Tactical Barbell. I am in and out of the gym weight training in 35-45 minutes. I always have something in the tank when I need it. I am as strong as ever and its simple so I am not mentally drained about my lifts.

For Conditioning – using kettlebells and HIIT will get you smoked, breathing hard and soaked with sweat in as little as 15-20 minutes, 2-3 days a week. That’s all it takes to get into good shape or maintain your current build while handling the rest of your day and keeping you strong for a lifetime.

For Martial Arts/ Flexibility/Combatives/Skills Training – 15-20 minutes of mental focus and minimal space is needed. I run through imaginary attacks based on scenarios I have done in training or on the street. I do Aikido and Krav Maga so you have drills or Kata you can do to keep your mind sharp and ready. If you have a training partner, that’s even better. 10-15 of stretching, dynamic stretching or light yoga will keep you from being locked up and weak in your older years, extending your quality of life. Think of it as a long term investment in being able to do what you want for longer. Be that golfing, fishing, hiking to just being able to get out of your chair without help.

For mental training – 5 minutes, do box breathing from my previous posts, do a simple body scan, or install and use a free app like Calm. Everyone from Arnold Schwarzenegger, Joe Rogan, Tim Ferriss, to multi-millionaires do some type of mental training to keep them focused, calm and happier. 5 minutes can be used when you wake up to prepare for your day, while out for a walk, or as you are laying in bed at night before sleep. This is a large ROI right here.

So taking all of the above into totals:
Physical training + flexibility + mental training = 45-60 minutes a day.
Flexibility + Mental = 15 minutes a day
Skills work = 15- 20 minutes to any of the above.

That’s it. You don’t have to do it all every day. Just try to do something little everyday for those small victories to help supplement your life as a husband and father. Stay frosty.

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Things to Do and Learn During Isolation This Easter/Passover (Keep Sane and Make Your Own Booze!)

Happy Friday All,

I know the coming weekend is a popular holiday with many of the world’s big 3 religions, Easter, Passover, Ramadan. It will be very different this year with the social lock down and stay at home orders. Just because you can’t go out doesn’t mean you still can’t celebrate with friends and family.

Thanks to the advent of different technologies you can Zoom/ Facebook Message or FaceTime your friends/families/parents/dog or cat/ goldfish(?). Regardless you can use this weekend and downtime to advance your skills that you can share with those people (and almost all of them over video chat). I am going to list some options below and then link out to other posts and sites I have either made or have found extremely helpful. Lists of ingredients/tools/materials needed are listed as well. So without further adieu:

Learn an instrument: I personally love playing the ukulele and have a few. You can find affordable starter soprano and tenor (bigger, lower tones, better for bigger hands) on Amazon, MusiciansFriend, and other sites. I personally love my Makala ukuleles with Nygut strings. Sites to help you learn basic chords with TONS of songs are out there but I love this site. This is also awesome as its a great starting point for your kids to get into other musical instruments such as guitar!,

Learn another Language: My wife and I love to travel. I lived abroad for many years and was exposed to many languages in Europe. Since my wife and I have started seeing each other we make it a point to go adventure! Now I know right now that’s not an option but that gives you more time to learn a language in as little as 5 minute a day playing games and listening to stories. https://www.duolingo.com/learn is a free resource that allows you to create a profile and go out an learn TONS of languages _FREE_. I have used this to teach myself German, which I used to navigate Munich,Germany, Austria and Switzerland! “Eins Mas, Bitte” ( a Mas (1L stein) of beer please!) I used it to help me remember my high school and college French and I have even started learning DANISH on there – Jeg Drikker Ol! (“I drink Beer”, remember start with the essentials). There is an app that you can download as well from Duolingo and can be installed on you iPad/phone/android devices. This is a great way to expose your children to another language and help educate them when online school meetings have lost their appeal.

Learn to make your own Alcohol: Beer, Wine, Mead – All use the same basic principals for fermenting sugar into alcohol. How they taste, the volumes, and the creativity in formulating recipes are all up to you!
I will add more posts in regards to wine and beer, but go online to find resources locally, such as local brew shops, who can provide you a vast knowledge of where and how to start brewing, but also to help you with any questions you may have. This also helps your local communities and the economy so do your civic duty and drink up. Personally I have been brewing only Mead (Honey Wine) recently. I do it many ways mixing in fruit or spices or Hops. I primarily make Mead in 2 styles, wine style ( 12-15% alcohol), or Session style (4-7% alcohol and carbonated like beer). You can get a decent Session mead from raw ingredients to something you can drink in as little as a week!

Dry Hopped Session Mead

The folks over at Groennfell Meadery in VT have great resources online to teach you how to make and trouble shoot your own meads at home, and the head Meadmaker Ricky, is a delight with his knowledge and awesome “Ask the Meadmaker” YouTube videos. https://www.groennfell.com/blog

Self care – Meditation: There are many apps out there that will give you guided meditations and many more videos on YouTube etc. to help. The simplest tool I have found to help anyone start is Box breathing. Here is how is goes:
1. Find a quiet area and sit comfortably or lay down and close your eyes.

2. Clear your mind and just focus on your breath, coming in, going out and how it feels in your head/chest/back then arms and legs.

3. Now just focus on the breath, inhale for a count of 4. Hold it in for a count of 4. slowly breath out for a count of 4. Hold you breath without air in your lungs for a count of 4. Then repeat inhalation instructions. Do this once or twice a day for 5-10 minutes. You will feel clear headed and calmer with lower levels of anxiety after.

This is a technique taught to first responder’s, Navy SEALs, Military and other professions of high stress situations. You do not even need to sit down and close your eyes but this activity helps calm the nervous system and is an essential *Life Hack* when things are just getting too intense.

Alright everyone – I hope you enjoyed these tips and advice. Much much more to come in the future around these topics and many more. The meditation/Breath technique will definitely help during this pandemic and being stuck at home. Thanks all for reading! Happy Easter/Oester/Passover!

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AFD

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