12 steps to reducing stress

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1. Exercise:

Lift something, move, walk, run, bike, do yoga – whatever movement feels good.

My daily movement plan:
200 squats.
200 pushups.
200 lunges.
200 downward dogs.
(I do them in batches of 50)

2. Sunshine, grounding, connecting with nature.

Being alone or with your immediate family is an amazing opportunity to decompress, disconnect from tech and connect with your nature. This is an amazing opportunity to become closer with yourself and your children.

3. Nasal Breathing.

Gaining control of your diaphragm is a superpower in calming the mind and body. Extended exhales is a vital part of thriving very single day.

Try a 4-4 box breath:
inhaling for 4, holding for 4,
exhaling for 4, holding for 4.
Start with 5-10 mins every morning
And after you train.

4. Meditate.

The most amazing gift exists in the ability to calm the mind. You begin to become aware of your inner knowing, your inner peace, joy and love. It’s all there. It is just masked by fear, panic, and incessant “doing” of “important” things.

Aim to live in the gap. The gap that exists between thoughts. The gap of “being” rather than doing.

5. SEX.

Get hot. Get close. Sweat. It’s amazing for your mind, nervous system and your sense of well-being.

6. Facetime someone.

Human connection will be lost. This event will drive a stake between human connection even more than ever as people create habits around keeping themselves distant.

Forget the millions of superficial acquaintances, social media, and time wasting activities. I have a very small and tight circle of friends that I invest time and energy into.

7. Read, learn, create… expand yourself.

Go back to a far away time before we had cell phones (20 years ago!). DO THAT STUFF! Read, learn, tell stories, do an art project. Online classes are clutch.

8. Create an action plan.

This too shall pass. The people that take action NOW, and hit the ground sprinting
will excel beyond everyone and capitalize on the explosive growth that will follow
this recession.

9. Cook with your family.

The joy of cooking and connection still exists in preparing a new and exciting meal for yourself and your friends. Some ingredients to consider adding: garlic, onions, ginger, mushrooms (shiitake, miitake) olive oil, wild fish.

10. Unplug.

Wifi, phone, TV, kindle. Off after 7pm.

11. Nourish your body.

Whole foods. Vitamins. Minerals. My essential supplements right now are:

– Extra water and Electrolytes
– Reishi mushroom
– NAC
– Vitamin C
– Vitamin D
– Collagen
– Omega 3
– Probiotics

12. Be PRESENT and capitalize on the opportunity.

You might be here for a little while. This is a great opportunity to create new and strong habits around your homelife.

Craft a morning routine, sleep routine, better eating habits, connection with family. Turn off the TV and phone and create something that you’re proud of!

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Ashleigh VanHouten

Ashleigh VanHouten

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Formerly the Muscle Expert Podcast. The world’s top authority on intelligent muscle building and fat loss gives us a simple to understand deep dive into the complex world of building a body you love, and living your greatness. Weekly interviews with leading experts in a vast number of scientific fields focusing on health optimization (nutrition, sleep, hormones, mindfulness and mind set), strength, (both physical and mental), and muscle hypertrophy. Learn proven strategies for optimum life performance, whether it be in the gym, the board room or the bedroom; this is the blueprint for becoming the upgraded modern man. Ladies, this podcast is for you too. The topics, tips, and life hacks covered are essential for every individual who wants to upgrade themselves mentally and physically.

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