🗞 LiveTo120 Weekly Newsletter | Edition No. 004
The #1 longevity newsletter on substack for actionable insights on nutrition & wellness, physical & mental fitness + the latest trends in longevity.
Thursday, March 16th 2023
Hello Friends,
Welcome to the fourth edition of the #LiveTo120 Newsletter - we hope your enjoying your subscription to our Life Aesthetics substack and we have another awesome weekly newsletter for you ahead.
In our nutrition section, Coach Matt shares an insightful 'structure vs. content' philosophy, which has been instrumental in his clients' success over the years. Under our Fitness headline, Jodii reveals a valuable secret that led to a significant milestone in her training this week + built our featured workout for you to add into your next weeks training split.
For those on a personal growth journey you’ll love this weeks section - we emphasize the importance of crafting a personal mantra and share our couples meditation morning routine that has significantly improved our mood throughout March.
A special thank you goes to our client Tavis for contributing her delicious Muscle Building Rice Krispie Squares recipe. If you decide to give it a try, please don't hesitate to tag us on Instagram @liife.xyz with the tasty results!
We're grateful for each and every one of you. Enjoy the edition, and check your inbox next week for edition No. 005.
Sending the best of vibes,
-Jodii & Matthew
📍 Before we dive in, take a moment to make yourself comfortable and relaxed.
⏳ We have about 10-15 minutes of reading ahead, but if you prefer, there's also an option to listen to this episode via audio at the top of the newsletter.
▶️ You can even try listening on 2x speed for a speedy and efficient experience.
ps. if you’re new to #LiveTo120 you may want to peak at our pre-launch edition as we outlined the structure of this weekly newsletter with the various features and subsection’s you can look forward to - it’s worth a quick read!
🥞 Nutrition & Diet - “Structure vs. Content” - Coach Matt’s Philosophy.
You know, the truly captivating thing about mastering our diet and nutrition is that it's both incredibly complex and beautifully simple all at once – quite the paradox, really.
While many might think my expertise in this area comes mainly from textbooks and courses, the honest truth is that personal experiments, trial and error, and the sheer joy found in cooking and eating have played a huge role in my growth.
This personal journey has led to the creation of my renowned 'longevity' diet, which many people seek to enhance their own health and wellness.
Over the past decade, I've designed thousands of diets, helping clients collectively shed tens of thousands of pounds.
You might imagine that by now, I'd have stumbled upon some miraculous fat-burning food that effortlessly erases body fat and cleanses the body of all its troubles. Sadly, that search hasn't yielded results.
However, throughout this amazing journey – from an individual just wanting to lose weight to a bodybuilding competitor, and eventually a nutritional guru – a unique philosophy has emerged as the foundation of my teachings and daily practice.
At the core of this philosophy is the understanding that a successful diet hinges on finding the right balance between the structure and content of our daily food intake.
Grasping this concept is vital for achieving health and wellness goals, and that's exactly what we're here to share with you today.
On an emotional level, this philosophy empowers us by shifting focus from obsessing over specific foods or ingredients to embracing a more all-encompassing, holistic approach to diet.
This shift allows for the development of a balanced and sustainable relationship with food that nurtures both physical and emotional well-being.
In terms of education, the structure of a diet refers to the organization of food intake – including meal timings, frequency, and macronutrient distribution. In contrast, content relates to the actual foods and ingredients consumed, their quality, and nutritional value.
By finding the right balance between these two aspects, we can create a personalized and effective diet plan tailored to unique needs and preferences.
The structure begins with understanding both our caloric needs and favored macronutrient split to consume those calories.
Calorie intake should always be referenced in relation to activity level, training and exercise balance, as well as body goals, be it adding muscle or trimming fat.
When it comes to macronutrient split, it's vital to dedicate time to understanding our bodies – from how they process nutrient volume vs. density to learning about unique functionality.
Gaining insight into specific needs and reactions takes time and often requires trial and error. For example, the keto diet, which favors higher fats, is often suitable for individuals with poor blood sugar responses. Conversely, a marathon trainer may prefer higher carbs, given their rapid conversion to energy for training purposes.
Though their macronutrient ratios may differ, both individuals could be consuming the same number of calories. Thus, the macronutrient split is a reflection of dietary style, much like a wardrobe reflects personal style and culture.
With calories and macros established, we can start constructing the structure of our diets. Begin by determining how many times per day you want to eat and the number of meals you'd like. This information provides an approximate energy budget for each meal, which can be adjusted to align with activity levels throughout the day (e.g., slightly higher carbs pre-training or higher fats in the morning for sustained energy).
Next, consider the types of meals that bring joy.
I often encourage clients to reminisce about their childhood and recreate meals they cherished most. Whether it's pancakes, cereal, or a smoothie, find a meal you can genuinely savor every single day for the rest of your life. I urge clients to identify 3-5 meal structures that provide the most versatility with ingredients, also known as the content.
To achieve consistency in a diet, it's essential to master and establish routines in food structures with minimal deviation over time. Naturally, there will be events and circumstances that cause deviations from the meal plan we have built, but the goal is to identify those structures and fill them with as much repetitive joy as possible.
For example, my personal structures are as follows: I begin each day with my longevity smoothie, followed by a hot bowl of porridge, a crunchy afternoon snack, and finally, a huge salad in the evenings.
This is the perpetual structure I love, though the specific foods may change from week to week depending on the season.
I might swap one structure for another, such as a soup in the evening during the fall, or add an omelette in the morning in the summer. However, day-to-day, the structures remain consistent, while I modify food selection, or the content, based on my body's needs at that time, from a micronutrient or taste standpoint.
Often, my smoothies are blueberry-based, but there's no problem with switching to banana one day, as the structure remains consistent, and the content allows flexibility.
Likewise, one day the grain in my porridge might be cream of rice, while on other days, it may be buckwheat. The structure never changes; only the content does. This is what I consider to be the holy grail of mastering our diet.
The key to long-term success in nutrition is striking the right balance between structure and content.
By focusing on the organization of food intake and building a consistent routine, we can create a strong foundation.
From there, we can flexibly adapt the content of our meals to meet our changing needs and preferences, ensuring we maintain a healthy and enjoyable relationship with food.
This holistic approach not only promotes physical well-being but also fosters a positive emotional connection to our daily nourishment.
With these principles in mind, we can confidently embrace a personalized, sustainable, and effective diet plan that supports a lifetime of health and happiness.
💣 Knowledge Bomb - “Optimizing Meal Timing…For Dummies”
Does what we eat and when in our day actually matter?
In short, yes, it does.
Allow me to illustrate this with an example.
Picture yourself preparing for a night out with friends, and consider how each of these four different meals, all consisting of 500 calories, would make you feel:
First up, imagine consuming 500 calories from just salted peanuts – about 2 to 3 handfuls. Take a moment to "digest" how satiated you would feel, how your stomach would react, and what your energy levels would be like.
Next, think about consuming 500 calories from nothing but spinach, equivalent to 5 or 6 massive salad bowls. How full would you feel after this meal, and what would your energy levels be like?
Now, consider the third option: 500 calories from rice, which is about a cup and a half.
Finally, as the last option, think about consuming 500 calories from chicken breast, roughly equal to 3 full chicken breasts.
As you ponder being at an event with friends, reflect on how each of these meals would affect your overall experience, including your comfort, energy levels, and performance in social situations.
The example provided above demonstrates the importance of understanding the macronutrient composition of different foods and highlights why it's essential to create a balanced meal incorporating a variety of macronutrients. In essence, the three major macronutrients – carbohydrates, proteins, and fats – each serve specific functions within our bodies, and striking the right balance can significantly impact our overall well-being.
Carbohydrates, as the body's primary movement energy source, are quickly digested, providing us with a rapid burst of energy.
Conversely, Fats are a slower-digesting energy source, optimizing hormone regulation and offering sustained energy throughout the day.
Protein, the building block of muscle, aids in satiation, ensuring that we feel full and satisfied after a meal.
Each macronutrient also varies in terms of volume and density, which further influences their overall impact on how we feel and the impact on our bodies.
Beyond their macronutrient composition, we often choose foods based on their unique "superpowers" – the specific health benefits they provide.
For example, certain foods may be high in antioxidants, which help protect our cells from damage, while others may be rich in fiber, promoting healthy digestion.
Selecting foods based on their nutrient profiles can enhance the overall quality of our diet and contribute to long-term health.
When planning meals, it's also essential to consider the activities we'll be performing throughout the day.
Engaging in high-intensity exercise might warrant a meal higher in carbohydrates for quick energy, while a more relaxed day might call for a meal with more moderate carbohydrate intake.
By tailoring our meals to our daily activities, we can optimize our energy levels and support our bodies' specific needs.
Another factor to keep in mind is the caloric content of each macronutrient. Carbohydrates and proteins each contain 4 calories per gram, while fats contain 9 calories per gram.
A per meal macronutrient breakdown is featured below using grams vs. calories.
Understanding these values allows us to better plan our meals based on our daily calorie budget.
To optimize meal timing, consider how many meals you'd like to consume per day, and then divide your calorie budget accordingly.
This approach ensures you're not only meeting your macronutrient needs but also staying within your calorie limits to support your health and wellness goals.
📝 Featured Recipe | “Muscle Building Rice Krispie Squares” - by Tavis Morley
Looking for a tasty treat to fuel your training? Look no further!
I call Tavis the “Recipe Queen” because every single week she comes to our coaching calls with super fun recipes to incorporate into her weekly meal plan.
Last week she wanted to try a new pre-workout meal and had the idea for Rice Krispy Treats but reinvented!
We swapped out the processed marshmallows for some Organic Vegan Marshmallows, we used Grass Fed Butter and Natures Path Organic Krispy Rice Cereal instead of Rice Krispies which contain glyphosphates (a dangerous pesticide), we also added in some vanilla vegan protein powder which makes these squares a wonderful pre-workout option.
After developing the recipe we figured out how many servings to cut them into so that they would perfectly fit her macro targets for a pre-workout meal but feel free to cut them into a serving size that best fits your nutritional targets.
The reason these make such a great pre-workout meal is because they are easy to digest, high in carbohydrates and low in fat and when choosing a treat like this having it before exercise is a great option as the spike in blood sugar will be put to good use.
Let’s get to the recipe!
Macros Per Serving: 3g Fat / 28g Carbs / 4g Protein
Ingredients
300g Organic Vegan Marshmallows
30g Grass Fed Butter
200g Organic Crispy Rice Cereal
60g Beyond Yourself Vegan Vanilla Protein Powder
Instructions
In a large pot at medium heat melt your grass fed butter.
Turn your heat to low and add 300 grams of marshmallows, constantly stirring with a wooden spoon. (To prevent burning, pull your pot off heat periodically as needed)
Once the marshmallows have melted fully pull off heat and mix in the 60 grams of protein powder.
When the protein powder is fully incorporated into marshmallows add 100 grams of Rice Cereal & then when fully combined add the second 100 grams.
Once fully mixed put the Rice Krispie and marshmallow mixture into a parchment lined 9x13 pan and press down with your hands - add a little bit of butter or olive oil to your hands to prevent sticking.
Allow to sit in the refrigerator for 2-3 hours.
Cut into 15 squares and enjoy!
🏋🏼 Movement & Fitness - “Mental Precedes Physical”
One of my favorite quotes of all time is, "Whether you think you can, or you think you can't – you're right."
I truly believe that your mindset determines your outcome.
If you tell yourself that you cannot do something, then it is highly probable that either you won't try at all or you will subconsciously hold yourself back.
I always try to check in with myself when I set a goal and ask myself how much I believe that I can achieve whatever it is I'm trying to do; if my gut feeling is less than confident, I quickly try to recover that mindset and hype myself up.
I do this a lot in my training recently.
I have always found the most joy in my training when I set performance goals for myself, and I find that when I do this, it keeps me the most engaged in my workouts week over week.
I take myself through different phases and always try to set big goals that scare me because there is no better feeling than actually achieving those big, huge goals.
Whether it was competing in bikini competitions, running a 5k, hitting a personal best in a plyometric workout, or lifting a target I set for a compound lift, I always am super eager to challenge myself.
However, sometimes I fall victim to being human with a brain wired to weave self-doubt into my mind in order to protect me.
Protect me from failing, hurting myself, looking silly, etc.
I have been having a lot of fun lately seeing where I can max out on my compound movements in the gym; my deadlift goal has always been 2 plates (225lbs), and after a few weeks of trying and not being able to do it, I finally did it for the first time just over a month ago.
I was happy with this target and honestly felt satisfied, as that had been my goal since going back to the gym after the pandemic.
After a few weeks, 225 began to feel lighter, and I was able to now lift it for 3-5 reps with ease, so this week I decided to add another 10 on each side and go for a personal best that honestly felt really out of reach.
As I approached the barbell loaded with 245 pounds, I subconsciously laughed at myself because it was so heavy, but I also really wanted to do it.
I really doubted that this was possible, and I went into my first attempt with fear of injuring myself if I'm being totally honest. I set up and pulled the bar about an inch off the ground and dropped it.
Matthew looked at me and said that I needed to just get my head in it, believe I could do it, and visualize how it was going to feel.
So that's what I did.
I took a few moments to close my eyes and imagine myself successfully lifting the heavy weight.
Focused on the sensations in my body as I gripped the bar, the feeling of the weight in my hands, and the strength surging through my muscles.
Pictured myself completing the lift with confidence and ease, allowing the vivid imagery to create a sense of certainty within me.
When I walked up to the bar on the second attempt, something inside of me knew that I could do it, and what felt so hard on the first attempt felt easy on the second attempt.
I pulled the weight off the floor and honestly shocked myself with how easily I lifted it, but in my mind, I had already done it.
The power of mental programming is seriously cool, especially when it comes to boosting our physical efforts. Loads of studies have shown that mental visualization is a game-changer for athletes – but guess what? It's not just for them!
Visualization is an awesome tool we can all use in every aspect of our lives, from personal growth and our careers.
What goals are you trying to accomplish right now that visualization may help - share them below and keep yourself accountable to check back in and update us.
ps. give it a try – you might just be amazed by what you can accomplish!
pps. click here to watch my first time setting a personal best 245lb deadlift!
💣 Knowledge Bomb - “Mental Reps Count too yo’!”
Did you know that neuroscientific research has shown that the brain cannot distinguish between a vividly imagined experience and an actual physical event?
Well, this certainly explains the effectiveness of visualization in sports training.
By visualizing a specific outcome or performance, we create brand new neural connections and patterns that ultimately enhance our performance.
The combination of truly focused intention and elevated emotion has been found to lead to significant improvements in our physical and mental abilities.
In fact, there’s a super fascinating study highlighting the power of visualization in improving physical strength was conducted by Dr. Guang Yue, an exercise psychologist at the Cleveland Clinic Foundation in Ohio.
In this study, participants were divided into two groups.
One group was instructed to physically exercise their biceps, while the other group was asked to mentally exercise their biceps by vividly imagining themselves performing the exercise.
The results of the study were remarkable.
The group that physically exercised their biceps experienced a 30% increase in muscle strength, while the group that engaged in mental exercises, using only visualization techniques, experienced a 13.5% increase in muscle strength.
So mental reps count too yo’!
This finding underscores the potential of mental practice, including visualization, in improving physical strength and performance.
Incorporating visualization into your workouts could help you push past mental limitations and enhance your overall training and progress in the gym, as it has been proven to be a valuable tool for athletes across various sports disciplines.
🏋🏼♂️ Featured Workout - Coach Jodii’s ‘Pull Workout’
Warm-Up
Perform 10-minutes of light cardio of choice - focus on elevating your heart rate to about 110-115 beats per minute.
Pre-Activation Exercise #01 | Back Extensions: 3 sets | 15 reps
Lie face down on a hyperextension bench and secure your feet, tuck your chin in to keep a neutral spine and as you lift your body up into a straight line.
Imagine your lower back muscles as a powerful spring, compressing as you lower your upper body and then expanding to lift and extend your upper body, focusing on the smooth and controlled movement of the spring.
Pre-Activation Exercise #02 | Straight Arm Bent Over Pulldowns: 3 sets | 12 reps
Grasp a straight bar attached to a high pulley with an overhand grip, and keep your head and neck aligned with your spine.
Focusing on using your lats, pull the bar down toward your thighs while maintaining straight arms.
Control the movement throughout the exercise, slowly raising your arms back up to the starting position.
Barbell Conventional Deadlifts: 5 sets | 10 reps, 8 reps, 5 reps, 3 reps, 1 rep
This is the main movement of our workout and our goal is to lift as much weight as our max capacity - while staying safe of course.
Deadlifts are an advanced movement, so if you’re new to lifting perform 3 sets of 8-10 reps and focus on nailing your form first before trying to max out.
Stand with your feet hip-width apart, toes pointing straight ahead or slightly turned outward.
Position your shins close to the barbell, about an inch away.
Bend at the hips and knees, keeping your chest up, back straight, and core engaged.
Grip the barbell with an overhand or mixed grip, shoulder-width apart.
Perform the deadlift: Keeping your arms straight, push through your heels, extending your hips and knees to lift the barbell off the ground.
Stand tall at the top of the movement, then reverse the motion by hinging at the hips and bending your knees to lower the barbell back to the ground.
Set 1: Load the barbell with a moderate weight that you can perform for 10 reps while maintaining proper form.
Set 2: Increase the weight on the barbell to a heavier load that you can perform for 8 reps.
Sets 3-5: Continue to increase the weight on the barbell for each subsequent set, aiming for 5 reps, 3 reps, and finally, 1 rep. Ensure proper form is maintained throughout each set.
Visualization Practice ✨
For sets through 3-5, close your eyes and go inward, feel your feet planted firmly on the ground and take 3 slow and controlled breaths in through your nose, out through your mouth.Place your hands firmly on the bar and set up your feet continuing to breath evenly and steadily.
Envision the weight moving off the ground with ease, feel the power in your body, say hello to every muscle from your feet through your calves, your hamstrings and glutes, your lower back, your mid back, your shoulders, your forearms and your hands and know that this weight you are about to lift is about to feel easy as you are fully in tune with and trust your body.
Wide Grip Lat Pulldowns: 3 sets | 15 reps
To perform a wide grip lat pulldown, sit on the lat pulldown machine, feet flat and shoulder-width apart.
Grasp the bar with an overhand grip wider than shoulder-width, engage your core, and slightly arch your back.
Lean back and align your head and neck with your spine.
Pull the bar down to your upper chest and slowly raise your arms back to the starting position, maintaining proper form and even breathing throughout the exercise.
Enjoy this weeks featured workout and leave a comment with your top set deadlift below!
🧬 Supplementation & Alternative Medicine - “From Chews to 💩’s”
A Journey Through the Digestive System
"I think I have an intolerance" is a common phrase I've heard throughout my 14 years of coaching, and to be honest, most people do struggle with the digestion of certain foods.
Most people walk around for a large part of their life feeling bloated and uncomfortable, and as a by-product, irritable.
It's difficult to be happy when your stomach is hurting.
Just because this is common does not mean it is normal, and it doesn't mean you should have to live this way.
People can struggle with digestion and bloating for a variety of reasons, but one very common issue is a lack of digestive enzymes, which makes it difficult for the body to break down and absorb nutrients from food.
Digestion is an incredibly complex and fascinating process that starts before we even take a bite of food.
When we smell or see food, it triggers the release of saliva and digestive enzymes in anticipation of the incoming meal.
Then, when we take that first bite and chew, our saliva mixes with our food and releases an enzyme called amylase, which begins to break down carbohydrates.
This is why it's very important to chew your food well.
Our food then travels to our stomach, where it is mixed with the enzyme pepsin, which is activated by the presence of hydrochloric acid, and together these help to break down proteins into smaller pieces and also kill off any harmful bacteria that may be present.
The release of the enzyme lipase in the stomach helps to start breaking down some of the fats in our food as well.
After spending some time in the stomach, the partially digested food moves into the small intestine. Here, pancreatic enzymes and bile from the liver and gallbladder are secreted to help further break down the food.
The pancreas produces proteases to break down proteins, lipases to break down fats, and amylase to break down carbohydrates.
Food then makes its way to the small intestine, where nutrients are absorbed and transported to our organs to be used by the body.
Then, the remaining food waste moves into the large intestine, where water is absorbed, and our gut microbes live that help to break down certain types of fiber and produce short-chain fatty acids that are used as an energy source.
Finally, the waste products are eliminated, which marks the end of the digestion process.
So you see, enzymes play a critical role in our digestion process, and without them, the food we eat will not be broken down properly, causing digestive issues such as gas, bloating, diarrhea, and constipation.
Although it is true that you may feel sensitive to many different foods, it may not be the food's fault, but instead, you could be lacking the proper enzymes to digest the foods that you are feeling irritated by.
💣 Knowledge Bomb - “Essential Enzymes - say that 10x fast”
Digestive Enzymes help us to absorb more nutrients from the food we eat as well as give us relief from uncomfortable digestive symptoms and can help reduce inflammation, and increase energy levels due to better nutrient absorption.
Protease:
Breaks down large protein molecules into smaller peptides and amino acids, making them easier to absorb and utilize.
Breaks down and removes unwanted proteins from the body such as foreign invaders, dead cells, and waste products.
Can help to speed up muscle recovery by breaking down and removing damaged proteins, allowing new muscle to form.
Amylase:
Breaks down carbohydrates, specifically starch and glycogen, into simpler sugars such as glucose.
Amylase promotes the uptake and utilization of glucose by the body's cells which helps regulate blood glucose levels
Lipase:
Helps to break down fats & lipids in the small intestine, making them more easily absorbed by the body.
Lipase can help to increase the body's ability to burn fat for energy and helps to remove cholesterol from the blood.
Lipase aids in the absorption of fat soluble vitamins (A, D, E & K).
Cellulase:
An enzyme that breaks down cellulose, a complex carbohydrate that makes up the cell walls of plants making them more easily digestible for humans.
This digestion of cellulose can help to alleviate uncomfortable digestive symptoms when consuming vegetables such as cabbage, leafy greens & broccoli, squash, beans & lentils.
Humans do not create this enzyme and it can be beneficial to supplement to help the digestion of cellulose containing foods
Bromelain:
A group of enzymes found in the stem and fruit of pineapples which aid in the break down and digestion of dietary proteins.
🌱 Mother Nature’s Wisdom
Gather dear ones, and welcome to my healing tree 🌳
If you struggle with digestion or bloating I have two treasures for you today:
The first, is a Multi-Spectrum Znzyme Complex called “Essentialzymes-4”
Essentialzymes-4 Highlights:
Multi-spectrum enzyme complex
Time-Release capsules to improve absorption
Contains Amylase, Protease, Bromelain, and Cellulase
Helps digest protein, fats, carbs + fiber
Reduces digestive discomfort
Improves nutrient absorption
Contains Riboflavin (Vitamin B2)
Contains Ginger, Rosemary, Tarragon, Fennel, Anyse & Lemongrass essential oils
The second Treasure is an Essential Oil Roller Recipe with digestive supporting plant compounds that you can apply over your stomach to help ease bloating 🎈 , nausea 🤢, constipation + diarrhea 💩, or indigestion 😯.
Here is the recipe:
4 drops Ginger
4 drops Lavender
4 drops Peppermint
4 drops Fennel
+ Add all oils to a 10ml glass roller bottle and fill the rest with fractionated coconut oil.
To use: Roll over stomach area and massage in clockwise motion
*Other oils that are great for digestion are T-Gize and Digize
🛒 Click here to shop these oils and order your Essentialzymes.
🧠 Personal Growth & Mental Health - “Mantra’s - the programming language of consciousness.”
When I first read The Power of Now by Eckhart Tolle, it was a turning point for me when I separated thought from awareness in my mind.
If this idea seems a little odd to you, that's completely normal.
But it's true: there's something behind your thoughts – you're not just an endless stream of thinking. Yet, most people on Earth live this way, entirely identified and ruled by the thoughts their minds generate.
When talking about this subject, I usually ask the person I'm chatting with if they are their fingers. They often laugh, looking puzzled, and cautiously say no, while I see the curiosity in their eyes, wondering where I'm going with this.
I follow up by saying, you use your fingers, but you are not your fingers. Similarly, I suggest, you use your brain, but you are not your brain.
This is where I might begin to lose some people, as they've been associating and attaching their existence as a human to the thoughts they think, like:
"I am Matthew."
"I am a Newfoundlander."
"I am a basketball player."
"I am stressed."
"I am depressed."
They're completely unaware of their true selves, which exist beyond thought, and are entirely identified with a tool used for perceiving the world – just as if they were saying, "I am fingers."
Our bodies work as sensory perception instruments that interpret reality, condense it like a .zip file, and send it to our brains to help us navigate the physical world.
Yet, the truth is that the core of who we are isn't found in these tools themselves – not in our fingers, nose, ears, or even our brain – but in the awareness that lies in the background.
Similar to how your computer runs on your behalf while remaining separate from you, your body acts on your behalf but is distinct from the essence of "you."
Using the computer metaphor as a starting point, think of thoughts as similar to software, while our physical selves are like hardware.
The philosophy I want to share with you today revolves around a single, unified concept: using mantras as a means to explore the identity of the "user" behind the platform you know as your body and mind while simultaneously learning to override the stream of thinking we naturally fall into from time to time.
A mantra is a word, phrase, or sound that is repeated during meditation or spiritual practice to aid in concentration and focus.
By programming or coding ourselves with positive words or mantras, we can alter our physical and emotional states, allowing the real "us" – the conscious player in this game we call life – to take charge.
As we master the use of mantras or mental 'coding,' we can begin to distance ourselves from the relentless flood of emotions that often hold us back and prevent us from living life to the fullest, just as we all dream of doing.
A few years back I began writing my personal mantra, and I wish to share it with you today with hopes that it inspires you to begin crafting your own while taking the first steps into a deeply spiritual practice that may have profound effects on the outcome of your journey through life.
My Keys to the Life I Want, A Morning Mantra.
My purpose today is to _______________.
I will focus all of my present conscious moments on ____________.
I believe that I am infinitely capable of achieving my purpose and will not allow my thoughts to drift aimlessly, as that is when fear & doubt creep in.
I will centralize my thinking to align each Thought with my purpose and embrace challenges bravely & wisely.
I understand that I can not fail if I am focused on my purpose, rather, those circumstances will be recognized as progress checkpoints of my character to determine growth.
Today, I will be myself.
I will be everything, that makes me, me.
I will do what I love, I will love what I do & I will do the best that I can, because that's who I am.
I am grateful; for everything that makes today better than the worst day of my life.
Here are my morning three;
______________
______________
______________
I will not allow myself to live or think fancy, there is ego inside of me but does not control my thoughts, emotions or actions.
I accept that I can walk away from anything and everything that diminishes my happiness, because I believe I am capable of rebuilding a thousand lives of purpose over again.
Today my mind will be clear, I will be present as often possible.
I will not judge events as good or bad as I understand they just are, and will be. My reactions to the actions of the universe will be calm and I will accept any emotions that I temporarily experience.
I will see through the ego in others and understand their actions may not represent their true souls.
The true wealth I wish to accumulate will come from my senses, the smells I enjoy, the taste of food I enjoy, the sights that amaze me, the words that inspire me, the sounds that are harmonic, the feeling and touch of those I love, the thoughts that produce positive feelings and sharing energy that empowers others.
I will now begin to rehearse the success I deserve for my day and into my life. I will see myself in the surroundings that await my presence. I will visualize the person I want to be and pull those results into my reality.
Non-attachment, Non-resistance, Non-judgement shall guide me.
#GOATCHU
💬 Quote of the Week
“What a caterpillar calls the end of the world we call a butterfly.”
― Eckhart Tolle
📚 Book Recommendation
If you're looking for an incredible book that's had a profound impact on my personal journey, I highly recommend The Power of Now by Eckhart Tolle. This book delivers a powerful message in a light, approachable, and relatable tone, making it easy to digest and apply to your own life.
The Power of Now was a game-changer for me, as it truly helped me separate thought from awareness. It set me on a spiritual path of self-discovery, teaching me that there's more to my identity than just my thoughts. By reading this book, I gained a deeper understanding of my inner self and the consciousness that exists beyond thinking.
🧘🏽 Meditation
In today's non-stop world, finding a way to achieve mental clarity and inner peace is super important. That's where meditation apps like Headspace come in – they're an easy and handy tool to help you find that zen.
Several mornings a week both Jodii & I escape to her zen den at 4:55am and use Headspace to start our day.
You might wonder what makes meditation apps stand out from the traditional practice.
Well, guided meditations are by skilled instructors making it a more focused session than trying to meditate on your own.
Many that we’ve talked to admit that they get better results with guided meditation because it offers direction and cuts down on distractions.
Breathing techniques are also a big part of meditation and its calming effect on your mind and body.
Meditation apps like Headspace have all sorts of methods, like diaphragmatic breathing, alternate nostril breathing, and the 4-7-8 technique which are proven to reduce stress, anxiety, and boost focus.
By including these techniques in your daily routine, you'll notice a big change in your mental clarity and emotional strength.
Here's a simple morning routine that Jodii & I use for you to try on your own!
Wake up early and find a peaceful, comfy spot in your home. The setting is key for relaxation and minimizing distractions.
Start with some light stretching to wake up your body.
Open up your meditation app, like Headspace, and pick a guided meditation. Choose one that suits your needs, whether it's stress relief or better focus.
Follow the instructor's guidance and practice the chosen breathing technique during the meditation.
Once you're done, spend a little time in silence, letting your mind and body soak in the experience - this is arguably the favourite part of my morning.
Finish up your morning routine with a longevity smoothie or organic morning coffee to fuel the purpose for your day.
📰 Trending on Social
I often feel guilty setting step targets for my clients each week as truth be told I arguably sit in front of a computer more than any of the people I coach.
(go easy on me I’m working on it 😅)
This tweet stopped me dead in my tracks and may resonate with some of you who also live the #desklife.
Are you a steamy hot shower person, or can you brave the cold?
Now while I’m no Wim Hof, I do appreciate the benefits of a cold plunge or dip in the lake in the dead of winter as the I feel the lasting effects for days after.
Being said, cold showers are not a regular or habitual practice of mine but the benefits are enormous and we all could use turning the dial the opposite direction for a few minutes each morning to wake up our bodies and prime our nervous systems.
Life Aesthetics Featured Client Testimonial / Promotion
Briar's journey is a powerful example of what's possible when you commit to creating positive, sustainable changes in your life while setting goals that inspire and challenge you.
When Briar first came to me, she had just started a new high-demand career and was struggling to find a consistent routine while putting her health and wellness goals on the back burner.
She was feeling stressed, fatigued, overworked, and uncomfortable in her body, and didn't know where to begin in terms of getting her wellness routine back on track.
Her main goals were to create better routines in her life, properly fuel her body, improve her relationship with food, feel stronger, manage her stress, sleep better, and have more energy to be the best version of herself for her family.
Together, we worked on a holistic approach that included nutrition, exercise, sleep habits, and stress reduction techniques.
Through consistent effort and a commitment to making positive changes, Briar was able to achieve incredible results.
A year after working together and seeing incredible changes in her body, Briar set a goal for herself to compete in a bikini competition.
Since then, she has competed in several shows, showcasing her hard work and dedication throughout each prep.
While competing has been a significant part of Briar’s journey, our focus has always been on creating a sense of balance and wellbeing that feels right for her.
We've intentionally focused on lifestyle factors that have made a big impact on her mental and physical wellbeing, such as reducing her stress, creating a consistent morning routine, incorporating mindset work, improving sleep habits, balancing her hormones, and learning how to properly fuel her body and push herself in her workouts.
"I feel like an entirely new human and have rebuilt my life. I am back in a place where I feel like 'me' again, and I am able to take care of myself and my family in a healthy way."
- Briar C
So to anyone out there who may be looking to make positive changes in their life, I encourage you to take that first step, no matter how small.
With time and consistent effort, those small steps can add up to truly transformative change. And if you need guidance or support along the way, know that there are coaches like me who are here to help you achieve your goals and create a better, healthier, and more fulfilling life.
👋🏼 Hey!
Thanks for reading this week's #LiveTo120 Newsletter Edition No. 004
If you have any comments, feedback or questions on any material written in this edition please share as we’d love to continue a dialogue below.
If you enjoyed the read, we’d really appreciate if you’d share our community with your network of friends, family & fellow longevity enthusiasts.
*Disclaimer; we are passionate and educated coaches with 20+ years of combined experience working exclusively online with clients to transform their bodies and their lifestyles; however, it must be said and understood that our perspectives and opinions written on substack are our own and do not constitute specific advice for your individual goals in health and wellness.
All material presented in this newsletter is not to be regarded as medical advice, but for general informational and entertainment purposes only. Following over-generalized Exercise, Diet & Supplementation guidelines does involve risk, so caution must always be utilized and a medical professional consulted to provide unique care and guidance for your needs. We cannot guarantee weight-loss or remedy for ailments by following the information provided within the Life Aesthetics substack. You assume the entire risk of following any information provided within our publications. You are solely responsible for making your own wellness decisions. Owners of this newsletter, its representatives, its principals, its moderators, and its members, are NOT registered medical professionals either within British Columbia or any regional or international regulatory authority. We recommend consulting with a registered medical professional for tailored healthcare. Reading and using this newsletter or using our content on the web/server, you are indicating your consent and agreement to our disclaimer.