Experiment: Stretching Every Day for a Year – Here Are The Results!

It all started with David Goggins book Can’t Hurt Me and Sadhgurus book Inner Engineering. Both books talked about stretching in their own way:



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📝 Goggins talks about his muscles being so stiff that it was “like pumping blood through frozen beef” before he started to stretch seriously.
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📝 Sadhguru talks about how asanas, yogic postures, prepares us for growth and transformation because “It is not only your body that becomes flexible; you become flexible as well.”
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📜 THE MISSION: 📜
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Stretch everyday for a year and see if it can help me to fix my anterior pelvic tilt and my recent lover back pain. And also make me a faster runner.
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🔸SHORT TERM EFFECTS: ⭐️⭐️⭐️⭐️⭐️
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-After only a few days of streching I noticed my body feeling more awesome. 😀
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🔹MID TERM EFFECTS: ⭐️⭐️⭐️⭐️
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  • After the initial excitement about the early result the routine soon became quite boring due to lack of noticeable result In terms of flexibility..
  • During this period I have seen steady progress when it comes to increasing my running speed.
  • The practice released me of my lower back pain. Amazing.
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    🔸LONG TERM EFFECTS: ⭐️⭐️⭐️⭐️
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  • After doing stretches for 9 months I noticed that my pelvic tilt was gone and my lower back pain was almost unnoticeable most days. If this is because of strength training or streching, or a combination of both is hard to tell. But the truth is that I feel like a new person.
  • Just like meditation this is a practice that I find hard to make time for when I’m busy and need it the most.
  • I’m disappointed that I haven’t done more progress in terms of flexibility during this experiment.
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    ⚖️ FINAL VERDICT: ⭐️⭐️⭐️⭐️
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    As you age the compounded effect of a sedentary lifestyle will reveal it self I one form or another; through the inability to reach your toes, a painful spot in your lower back, or in adopting the posture of someone who has spent to much time leaning over a screen. Stretching can help you counter these effects and also open you up to a higher energy levels.
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⁉️ How do you keep your body strong?🤔⁉️


Find more interesting experiments here!

How to Get More Reading Done – How I Manage to Read 40+ Books Each Year (VIDEO)

Want to get more reading done despite a busy schedule or complicated life situation? Here are 4 hacks that help me hit by reading goals each year:

I’m not a fast reader. To be honest my reading speed was below average last time I checked – but I have a few tips to share on how to get more reading into a busy schedule!
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Here are four key ingredients to improve your reading habits:
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🔹 Always bring a book 🔹
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I always bring books wherever I go. You never now when you get stuck waiting in line, the subway gets delayed or when your friend is arriving late. Opportunities for reading appear more often than you think – if you are prepared for them!
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🔹 Audiobooks are your Friends! 🔹
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The Audiobook is the most powerful tool to increase your “reading” capacity. Gym time, walks and doing shores – all those times when your hands are occupied can be turned into an opportunities for reading and learning.
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🔹 Have multiple books going! 🔹
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I usually have 3 to 5 books going at ones. Why? That way I always have something that suits my mood and the situation I’m in. Just have a few minutes to read? Pick up a collection of amphorisnms. 30 minutes? Read a chapter on neuroscience. 2 hours? A historical biography might do the trick!
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🔹 Consistency 🔹
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Read everyday. Find a time slot you dedicate to reading, whether it’s on your commute, the gym or the first thing you do in the morning. It doesn’t matter when, or how long. Ones you get into the habit you will be astonished by the amount of books you’ll finish in a year or two. It really adds up!
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What’s your best lifehack for getting more reading done? 🤔

Thoughts on: Oversubscribed by Daniel Priestley

Being oversubscribed is about having more customers than you could possibly serve. Why would you want to be in that position? Don’t you want to be able to serve every possible client and make every $?
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Not necessarily. Being oversubscribed allow you focus on the clients you already have and spend less time hunting new ones — freeing up valuable time for you to innovate your business.
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Happy clients will rave about you and the limited supply of your product will make it more desirable; People will line up to do business with you!
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This book goes through both the theoretical and practical aspects for setting up oversubscribed business.
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📝 “It’s the tension of high demand and limited supply that creates the opportunity for profit.”
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📝 “Your value is much higher than you think to a small number of people.”
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📝 “Lean into the discomfort of how much there is to be done.” Business is hard. This is good news for you. It keeps the wannabes and posers away.
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📝 “Give away ideas, charge for implementation.” Information is cheap these days.
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📝 Question to consider: How many customers do you need per year and how much do they need to pay?
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📝 Question to consider: What “special edition” can you make of your product?
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⭐️ TAKEAWAY:
“Focus on your new paying customers instead of immediately looking for new ones.” Make your current clients happy, beat their drum, share their success stories, and they will sell your product for you.
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⚖️ VERDICT:
This is now my favorite marketing book and it will be my map and compass going forward in business.
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5/5
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⁉️What’s your side hustle?⁉️

Thoughts on: When Breath Becomes Air by Paul Kalanithi

He laid down on the floor of the hospital corridor as security guard approached.
-“Sir, you can’t lie down here.”
-“I’m sorry”, I said, gasping out the words. “Bad…back…spasms…”
-“You still can’t lie down here, sir.”
-“I’m sorry but—IM DYING FROM CANCER!””
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David was just arriving at his destination. Years of study followed by excruciatingly long hours of residency was suppose to pay off in high salaries, a big house and fulfilling work at the cutting edge of neuroscience. Instead he got terminal cancer.
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📝 “If the unexamined life was the not worth living, then is the un-lived life worth examining?”
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📝 His WHY:
“What makes life meaningful enough to go on living.”
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📝 “In residency there is a saying: the days are long but the years are short.” 😂
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📝 “To study philosophy is to learn how to die” – Montaigne 🧐
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📝 “When Breath Becomes Air is in a sense unfinished. Derailed by Pauls rapid decline. But that is an essential component of its truth. Of the reality Paul faced.” He wrote relentlessly in his last months. What fueled this? Had his found a new passion? Or was this a causa sui project: A vessel that could create meaning beyond his own life? A way of coping with the terror of death?
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⭐️ TAKEAWAY:
Let’s say that in order reach a goal of becoming a full-time philosopher we have to resolve our financial situation in a way that money becomes a non-issues. Does this mean that we do best to by spending 100% of our efforts towards our goal of financial freedom? Or are we better off doing 20% philosophizing while we build our wealth? This way it takes longer to reach our finances goals, but at least we get some philosophizing done in the case that death comes early. 🤔 💀
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⚖️ VERDICT:
This was a good memoir that put me in a reflective state of mind. If you are in the medical field it’s connect even more!
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3/5
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⁉️What memoirs are on your to-read-list⁉️
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📸: @joshuasavage (Instagram)

Thoughts on: Rejection Proof by Jia Jiang

Is fear of being judged and rejected holding you back from greatness?
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In this book we get to follow Jia Jiang crazy rejection journey to desensitize himself and build resilience through an experiment he called: 100 Days of Rejection.
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The idea of rejection therapy is simple but powerful: get rid of fear of rejection by putting yourself in situations where you are very likely to be rejected. Do it on a regular basis. The frequent exposure to rejection is meant to desensitize you from the pain and shame rejection often bring.
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📝 “…people who, like me, viewed rejection as something so painful, so personal, and so negative that they would rather not ask for things, rather conform to the norm, and rather not take risks just to avoid the possibility of rejection.

📝 ”The worst part is that the “what if’s” that lingered in their mind were often caused by themselves because they didn’t even ask or didn’t even try.”

📝 The most common regret of the dying: “I wish I’d had the courage to live a life true to myself, not the life others expected of me.”
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📝 As we grow older we learn that we can’t always get what we want. But sometimes the pendulum swings to far and we get overly careful and timid. “When the time is right” we will ask, but the “right timing” never comes.
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📝 Use rejection as a tool to learn, adopt and improve.
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⭐️ TAKEAWAY
By doing rejection challenges myself I realized that rejection and judgment was a bigger issue for me than I originally thought. I also quickly learned that exposure to rejection quickly builds confidence and lessen the fear. Furthermore I was surprised with how many say “Yes” when you ask. How much have I missed out on because I didn’t dare to ask?!


⚖️ VERDICT:
The book is not a masterpiece. It feels like a collection of blog posts and writing style didn’t speak to me. But the idea of voluntarily seeking out rejection to build resilience and crush fear is powerful. Well, as long as you not just read about it, but take action that is!
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2/5
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⁉️Are you your biggest obstacle sometimes?⁉️

VIDEO: Why I Started a Video Content Creation Club For Social Media.

This video explains why I started the VIDEO LAB initiative. Video Lab is a safe environment for you to start experimenting with creating video content for social media or level up the skill you already have.

In this day and age, communication through video is a key skill to attain and Video Lab exists to help you hone your skills so that you can cut through the noise and deliver your message with clarity and confidence.

We have weekly events where we present our videos and feedback on each others work. If you want to know more, then check out the Video Lab introduction page and sign up for your own speaking journey.

Influential Books: WHY WE SLEEP – Quick Review and How I implemented what I learned.

Video breakdown of my takeaways and the implementation of the book Why We Sleep by Matthew Walker.

Why We Sleep – Takeaways & Implementation

This is a new video series where share the most influential books I’ve read. The books that changed my mindset, my worldview, and my way of living.

Why We Sleep by
Matthew Walker was one of my favorite books last year. A Wake up call to the importance of sleep. It was not just a phenomenal book but also triggered a lot of changes in my life:
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1️⃣ I reconsidered my caffeine and alcohol habits.
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2️⃣ I Increased my sleeping hours.
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3️⃣ I sleep more to get more done rather than skip sleep to work more hours.
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4️⃣ I use sleep to boost creativity.
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⏰ Reasons for 8h Sleep:
– Live longer.
– Enhances memory.
– Makes you more creative.
– Makes you look more attractive.
– Keeps you slim and lowers food cravings.
– It protects you from cancer and dementia.
– It walls of colds & the flue.
– It lowers your risk of heart attacks and stroke and diabetes.
– You’ll feel happier and less depressed and less anxious.
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⁉️What book triggered change in your life?⁉️

Thoughts on: Raising Lions by Joe Newman

Children of today are confident and powerful, This calls for powerful boundaries.
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The phase of Omnipotence (14 months to around 2 years) is when children haven’t yet discovered that others have willpower too. A stage of conflict. .
Today’s children exits this phase less fully than previous generations. The longer a child stay in this phase after the age of 3 the higher the risk of developing behaviors what could be diagnosed as a disorder. Something we in the west likes to threat with chemicals. 💊
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Joes doesn’t think this have to be the case. Instead should coach kids through the omnipotence phase by setting firm boundaries with clear consequences.
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📝 “This is just the way he/she is.” Maybe not. Look at the childs environment. Is there anything that encourages the child’s behavior? How are the adults acting?
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📝 “The accumulation of so many moments when adults has yielded their wishes and desires to the wishes and desires of the child results in an imbalance towards children developing power over connection.”
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📝 Rather small consequence immediately, than big consequences in the future. A 1-min pause now is a better consequence than canceling a cinema visit next week.
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📝 Children need to learn to deal with the frustrations of not getting what they want.
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📝 If your home is a place of unlimited choices, then don’t be surprised if your kid doesn’t like school!
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📝 “Giving children choices about some things is fine. But there should be many things during a child’s day when they don’t have a choice.”
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📝 It’s common to reason too much with toddlers. For toddlers action mean more than words.

💥 IMPLEMENTATION:
I picked up this book because I looked help me with some issues I had with my 4 year old sons behavior; Not listening, hitting and throwing tantrums for not getting what he wanted.
I used the technique from this book— the action-consequences, pauses, and even holding when my son threw real tantrums. It really worked and we have a much calmer home situation now. Most importantly, my son seems more calm, happy and confident. 😀


⭐️ TAKEAWAY:
The parents job is to make sure inappropriate behavior has no reward. Be the coach not the opponent. Most importantly: “Always do what you say, 100 percent of the time”.
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⚖️ VERDICT:
To the point and filled with great examples. A worthy read for parents and teachers who struggle with behavior problems. But be aware: I’m easily impressed, especially when it’s the first time I read something in a new genre. I guess if this book worked in -8 years or so 18 years or so!😂 .
4/5
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⁉️Do you have children?!⁉️
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📷: @nixiegraham

Experiment: 30 Days of Rejection Challenges and it’s Surprising Results

Can daily exposure to situations where we might be rejected build courage and desensitize from feeling of pain and shame?

The idea of Rejection Therapy is to get rid of fear and aversion of rejection by putting yourself in situations where you are very likely to be rejected and do it on a regular basis. The frequent exposure to rejection is meant to desensitize you from the pain and shame rejection often bring.
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I am not the same person coming out of this experiment as when it started. Not that I’m totally fearless now or anything. No, my key insight has a slightly different angle. My main takeaway is that amazing things can happen if just ask for things we want. To be honest, many of the most noteworthy and memorable experiences I’ve had the last couple of months comes as a result of this challenge.

Here are a few highlights from my month of rejection.

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⭐️🍊 I asked to help out refilling the fruit court in the local store. The oranges became my responsibility.

⭐️🍕 I ordered myself a pizza and asked if I could get it in a perfect square shape. The pizza man said he would do what he could to achieve it. When I picked up the pizza I was meet with a smile by the man behind the counter. He told me it had been a challenge for him, but he sure sounded happy with the result. He thanked me for making his day more interesting. Haha!

⭐️👕 I contacted t-shirt company, of which I’m a big fan of, and asked them to sponsor me with clothes. I estimated an 85% rejection probability. Now, a few week later, we have set up a partnership and I just received a shit ton of awesome t-shirts in the mail!

A few weeks after my outlandish ask, a box full of clothes landed on my doorstep.


⭐️📖I contacted the super entrepreneur and author of Oversubscribed and Key Person of Influence, Daniel Priestly, and asked him to do a shoutout for my book club. We where just about to study his latest book. He said yes!

⭐️TAKEAWAY⭐️
What I failed with in this experiment was to be rejected. I didn’t do wierd enough asks, I reckon. BUT I was surprised how many wonderful things, big and small, can happen if we just dare to ask. It almost makes me regret that I didn’t realize this earlier. How many experienced have I missed because I never asked?! 😀
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⁉️Are you letting fear of rejection limit you in your life ⁉️

Mid-book: Lifespan by David A. Sinclair – What YOU can do today to Live a LONGER and HEALTHIER life.

What can we do today to kick start the survival circuits* that makes us stronger and prolong our lives?

Applying stresses to our bodies can be efficient way for activating these  rejuvenating systems. It seems that whatever doesn’t kill us makes us stronger has some merit.

In short, you want to make your body uncomfortable on a regular basis:

Extreme temperatures:

– take a brisk walk in the cold of winter in a t-shirt. (good for practicing gratitude towards warm clothes as well’)
– Use saunas.
– Cold baths.
– Sleep with the window open on cold nights.

Calorie restriction:

– Eat less.
– Try fasting from time to time.
– Skip breakfast once in a while.

 Get moving!
– High intensity interval training is the most time efficient way to get a good workout.
– People who excerice the equivalent of jogging for 30 minutes, 5 days a week, have telomere that look to be almost a decade younger than their sedentary counterparts.
– Exercise doesn’t have to be long (10-15 min) but the intensity matters.

⁉️What do you do up you chances of a long and healthy life?⁉️
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* “It is a system that has been in our cells for a long time. It’s in all life on the planet. And it serves to keep us alive for longer, healthier for longer, when we’re under threat. So when we are doing a bit of exercise, if you run out of breath on the treadmill, that ‘s good. If you’re hungry; you skip breakfast and have a late lunch, that’s good. That will raise NAD levels. So the NAD (Nicotinamide adenine dinucleotide) chemical in your body will go up and your sirtuins — these protective enzymes, the main players in the survival circuit — will get activated.” – D. Sinclair.