Have The Chance That You Deserve

chance

What’s up ? This is THE stephane ANDRE !!! I watched an Olivier Roland’s video  and I learned some good stuff.

We’re lucky that we deserve. It’s true that there a bit of luck in everyone’s success. If I take my case, I recognize that I was lucky to be born in an industrialized country with internet and a good education. But I also created some of the luck that allows me to have my lifestyle today.

We aren’t all born under the same star or not with the same cards, that we can’t change. The thing we can do is to do with what we have to get something better. Having this state of mind is essential to having a better lifestyle. It’s important to be proactive. Whatever the bad luck or the handicap, you have the possibility to realize your dreams. It will be harder than other people but it’s possible with perseverance and patience.

Made with what you have

use what you got to have what you want

Here’s what you have to say to yourself : « My dream is that, maybe I’m not very lucky to succeed and maybe people will think I’m crazy, but I’m going to try to do something. I’m not going to do like the majority of people, I’m going to act, I’m going to do different and do interesting things ».

The truth is that the greatest craziness is to believe that by always doing the same thing, we will have different results. By always doing the same thing, we always have the same results. If you think you deserve better than that in your life, change your comfort, change your actions.

Seneca says something interesting in « Moral Letter to Lucilius ». He talks about people who commit suicide. He says it’s a paradox. It’s a paradox to give up life. What Seneca means is that it’s more constructive to try to change the actions that led to the results of being disgusted with life rather than leaving life.

It’s true that there are also elements that are outside our control or elements like psychology, depression, but whatever your despair, you can choose to change your actions to have another result. I will not lie to you, it will not be easy and it will not happen overnight. The main thing is that you have to try new things, experiment new things, get out of your comfort zone. It’s like this quote : « It’s when we walk that we risk failing ».

Go to another world

comfort zone

The majority of people are in a frozen environment. They’ve been doing the same things for years, they’ve been thinking the same way for years and their lifestyle is stagnating. Get out of this environment to experiment other things and meet people who think differently but share the same values as you. It’s these types of people that will motivate you to do things you never thought you’d do.

When you dream of something, it always seems impossible to you. Publish a book, start a company, change job because it’s frustrating, all that, you feel like it’s outside of your world. It’s true that it’s outside of your world but you have the possibility of making it a reality. Look, imagine that you are on the beach and you have to go to the mountain but you don’t know the way. The majority of people will stay on the beach because it’s more comfortable and safer.

It’s true that it’s safer to stay on the beach but over time, it becomes boring. The best plan is to go towards the mountain and on the way, you will find the first step. At this point, you can ask how to go to the second stage. At the second stage, you can ask how to go to the third stage, etc. In this way, gradually, you reach the mountain learning a lot of new things.

To start a company, it’s the same plan. You find an idea. Then you write a 2-3 pages project that explains how this idea can become a company. Then you look for how to finance this company. Then you create a product or service and you contact prospects, etc. It’s obvious that when you start these projects, you don’t really know the stages. Do this plan now with the knowledge you have, this will allow you to demystify the process and find the first stage.

We must stop dwelling. You have goals, you have frustrations, you want to do things to improve your lifestyle, run the plan. Go to the first stage and get information for the next stage. There is never a perfect time to start (that’s an excuse to procrastinate). You have to start imperfectly and do it anyway. It’s the only way to get the chance you deserve.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food. Click here

How To Reduce Stress (Part 2)

stress

I watched an Olivier Roland’s video  and I learned good stuff.

If you didn’t read Part 1, click here

3rd step – organize yourself and communicate

organize yourself

 

Organize

Managing your schedule helps limit stress and to do that, here’s what you can do :

  • Prevent an additional 10 to 20 minutes on your travel times.

  • Make a list of priority tasks to do and not to do.

  • Identify bad habits, tasks to eliminate and tasks to delegate.

  • Automatize a maximum of tasks.

  • Focus on taks that immediately bring visible results

  • Avoid to scatter you.

  • Stop these time consuming habits like reading your emails as soon as they arrive of watching your smartphone as soon as there is a notification. Tamagochi  is a toy, not a lifestyle.

  • Do things in their time. Each task, even minimum, must be completed before moving on the next one. This method allows you to improve your concentration and the satisfaction of having completed a task is very motivating.

  • Pause during the day and cultivate your patience. In a situation where you have to wait, take the time to relax instead of sighing and complaining. For example in a queue for a counter, use that : Wait = relax and breathe deeply. Concentrate on yourself in a positive way and on the present moment.

Communicate

  • Stress is often born from the fact that we don’t know what our interlocutors expect from us. We can’t read people’s minds, so don’t hesitate to ask clearly what people expect of you. Dare to ask questions and create a direct communication. Banish your ego and think that you aren’t absolutely right. You can also avoid sensitive topics.

  • Say « no ». If you can’t render a service someone asks you because you have no time or no resources or you don’t want to take additional responsibilities, then explain that to your interlocutor. Your interlocutors will understand the situation and you will find an arrangement. It’s better to say « no » from the start than to force yourself to keep your commitments. With this attitude, you will avoid being overwhelmed.

4th step – turn away or adapt and accept

 

turn away

 

accept

 

  • Avoid the trigger elements of stress. Limit your contact with people who stress you. Be aware of your environment and control that. For example, use an alternative road to avoid traffic jams. Turn off TV to avoid listening to information that makes you anxious. If you did the analysis of 20% of sources that bring you 80% your stress, you know the people that you must see the minimum or eliminate them from your contacts.

  • Adjust yourself by being willing to compromise. Be assertive by adapting your requirements and avoiding perfectionism.

  • Reframe conflicts by analyzing the problem in a positive way. Look at good things and find benefits of the situation. Focus on positive elements.

  • Accept the trigger of stress and admit that you can’t control everything.

  • Looking for opportunities to improve yourself. Concentrate on what this stressful situation can teach you. Follow the principle of this quote : « What doesn’t kill you , make you stronger » and ask yourself these questions : « How can I get better with this experience ? What did I learn ? ».

  • Forgive. Accept that others make mistakes (because you also make mistakes) and try to evacuate any feeling of anger. When you free yourself from all this negative energy, it’s easy to resume your projects.

In summary « The greatest weapon against stress is our ability to choose one thought over another » as William James said.

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-Steph

Stop To Be Shredded Everytime

black shredded athlete

black shredded athlete

I watched a Jamcore DZ’s video  and I learned good stuff.

Spring is here and I see that everyone wants to be shredded to show off this summer. I think it’s interesting to explain the difference between be shredded or cutting phase and losing weight.

Be shredded or cutting phase comes from the bodybuilding’s field. After taking muscle mass, be shredded allows to show your muscles striated in detail.

People confuse be shredded or cutting phase and a loss of weight. When you do a good weight loss, you lose water and fat without losing muscle mass and bone mass. When you’re shredded or cutting phase, you lower your bodyfat to 5% to see your muscles in detail as a bodybuilder competing.

Please, women and girls, stop saying that you are shredded or cutting phase. Naturally you have more fat than men and that’s normal because it’s to feed the baby when you will be pregnant. Your body programmed for that and that’s normal. For a woman or a girl to be shredded, it’s necessary to take steroids like women who participate in bodybuilding competitions. A clean weight loss is excellent and sufficient for toning and having a beautiful body.

Let’s talk about weight loss. There are plenty of stupid draconian weight loss programs. These programs cause loss of muscle mass, loss of bone mass, slow down metabolism and create health problems. I wrote 2 articles about it, click here  and there for Part 1  and Part 2 .

Wait

body under construction

I agree with this point of view and I think it’s necessary to be patient before be shredded or cutting phase. Wait 5 years before doing your first cutting phase. Make a clean mass gain for 5 years. Jamcore DZ waited 7 years before to participate in his 1st competition. At the 2nd competition, he felt like he was flat net to his competitors. He waited 3 years before participate in his 3rd competition. 10 years to gain muscle clean with a healthy nutrition to have nice muscle mass when he’s shredded.

So wait at least 5 years to have a healty muscle mass gain before to be shredded or cutting phase. Maybe you find that long but see the reasons :

  • 1st reason : Learn and understand how your body works.

  • 2nd reason : Learn the art of patience. You’re going to have trouble but all the best things are hard to get. You will realize each summer with your friends who will show off but your friends are flat. They believe that they have muscle mass but in fact they’re thin and dry and you arrive and BOOOOM !

  • 3rd reason : After 5 years when you’re shredded, it will encourage you for the next cutting phase. You know that you have to rest your body for several years by gaining muscles in a healthy way to have a better body for the next time. I know that there are people who want to be shredded after 2 years but the results are poor : less experience and more muscle loss because there aren’t enough muscles that was built so a small muscle mass visible. Me, the first time I was shredded, I was disgusted, I felt flat because I had a small muscle mass visible.

    It’s depressing and most people when they’re in this situation, they think to take steroids to show off with pictures on social media. This is happening right now on social media.

  • 4th reason : The more you’re shredded, the more you will regress because you lose more and more muscles. When you’re shredded, you lose some of your muscles, this is the process. So if you do this every years or every 6 months, you lose each time a part of the muscles that you have built.

The most common question

ask question

To start, people who tell you that you can do this all your life are liars. When you start training, you do something new to your body several times a week. It’s like a romantic relationship with a girl. It’s beautiful and after 6 months, she starts to piss you off, you start to piss her off and after you breakup. For muscle mass, it’s the same principle. At first you’ll build muscles and you’ll change your composition’s body, it’s normal.

After a while (2-3 years), your body starts to adapt and you stagnate. That’s when you’re looking for a training system that suits you, you focus on muscle isolation during an exercise, you improve your recovery and you evolve slowly. Gaining healthy muscle takes time and you have to accept it.

At the beginning of your training, you’ll lose fat and water and gain muscle at the same time for 2-3 years and then you’ll stagnate. Most of people who gain muscle get fat because they eat too much and don’t do cardio. Cardio all year is important to help control your weight. When I say doing cardio, it means doing cardio at a middle level, not cardio at a high level to be shredded. Doing cardio while you’re gaining muscle helps you progress because you keep a metabolism that works.

Share this article if you think it can someone you know. Thank you.

-Steph

How To Reduce Stress (Part 1)

stress

I watched an Olivier Roland’s video  and I learned good stuff.

I am doing a synthesis of the Dale Carnegie’s book “How to stop worrying and start living”  and other sources on internet for a blueprint to manages stress in 4 steps.

Stress is about change, it means adapting to the environment of a changing structure. Stress is a feeling triggered by the interpretation of an event. It’s a reaction related to the constraints and the pressure undergone in its environment. Stress can be interpreted as something positive, whether it’s considered a challenge or as something negative, if it’s considered a harmful event.

The truth is that stress is a mistake of reasoning in relation to the attitude or behavior we adopt. This is an answer that isn’t adequate. It’s an alert for mental dysfunction as the body gives us an alert for physical pain. Fortunately, people can learn to control stress in 4 steps : Take a step back and analyze what triggered the stress ; anticipate and visualize ; organize yourself and communicate and turn away or adapt and accept.

1st step – Take a step back and analyze

 

keep calm stress

 

It’s necessary to step back and analyze what triggered the stress. Because before trying to solve that, it’s important to know what caused it. By analyzing what caused the stress, we can avoid certain consequences.

To do that, here’s what you can do :

  • Make a list of sources of annoyance that you have in your family, friends, school, work, transportation, etc. Once you have found them, classify them from the most impacting to the least impacting. You can also do a 20/80 analysis, that means identify the 20% of the sources that bring you 80% of your stress.

  • Ask yourself these questions : « What is the problem ? What is the cause of this stress in these sources ? What are the most serious consequences that I suffer of my experience ? »

  • Understand the emotion that created in these moments. Then check if it’s a real fear or rather a theoretical concern that doesn’t have much to happen in your life.

If a situation is truly unavoidable, you need to prepare yourself to accept it. We must give up the impossible because it’s extremely stressful to have no way to change a situation. To avoid this, you need to anticipate situations that may lead you into an impasse. Once these situations identified, you must try to really avoid them or change the course of things from the start.

It’s impossible to keep control of all things in your life. It’s useless to set inaccessible goals.

2nd step – anticipate and visualize

 

anticipate visualize telescope

 

 

The best way to handle stress is to anticipate. Based on the list you made in the first step (source of stress), imagine solutions and possible answers. Ask yourself these questions : « Why did you agree to be in this situation ? ». If what you do make sense, it limits the stress.

Decide how you want to live a situation. An event that happens to you can have not effect on you until you choose words to qualify it. If you say that an event is happy, boring, sad or extraordinary, it can become so. By qualifying the event, you modify the perception that you have of this event.

The way you see the event determines your body’s reaction. So take a moment to think before judging and classyfying a situation as negative.

Take Olivier Roland’s example. When Olivier Roland began to meditate, his neighbor’s dog was barking. At first it disturbed Olivier to focus on his breathing, it was stressful and annoying. After a while, Olivier realized that it wasn’t the barking dog that was stressful, it was Olivier’s interpretation of the situation. From the moment that Olivier decided that the barking dog was something neutral or positive, he began to appreciate when the dog barks. It’s a sign of life.

Imagination can be used to help fight stress. Get in shape before a stressful event. You can create a positive state of mind when an event is negative. Think of something positive like music, a holiday, projects in progress. Visualize a happy moment, a happy memory.

This the end of Part 1. In the 2nd Part, I talk about organize yourself and communicate and turn away or adapt and accept.

Share this article if you think it can help someone you know. Thank you.

-Steph

Knee Instability

knee anatomy

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

When the knee extended, external and internal lateral ligaments stretched and prevent rotation of the joint. Standing on one foot, knee wedged in extension, which means that there is no need for muscle action to stabilize the joint.

knee anatomy extension flexion

When the knee flexed, external and internal lateral ligaments relaxed. In this position, the joint only stabilized by the action of the muscles.

knee anatomy meniscus

In flexion-rotation of knee, meniscus moves forward on the side of rotation If the extension of the articulation which follow is poorly controlled, it may happen that meniscus doesn’t back in its place quickly enough. In this case, meniscus pinched between condyles and there may be a meniscal lesion. If during pinching, a small piece of meniscus has been cut, a surgical operation may be necessary to remove it.

knee anatomy meniscus ligament

During asymmetical exercise such as lunges (lunges and dumbbell lunges), it’s important to preserve the knee joint to control movement in speed and straightness to avoid any injuries.

Share this article if you think it can help someone you know. Thank you.

-Steph

Be Limitless Like In The Movie

limitless

I read an Nerd Fitness article  and there is good stuff.

You’ve heard we use only 10 % of our brain. Do you imagine be able to use 100 % of your brain ?

The book and the movie « Limitless » are based on it and when I watched the movie, I liked it. A lot of people liked because we dream about it for years.

« Limitless » is the Eddie Mora’s story who by chance find pills that give a unlimited power to his brain. He write a book in 4 days, he leans several new langages, he stops smoking, he lose weight and gain muscle. He earns a lot of money in stock market.

This guy transformed his life in video game (he becomes a little bit like James Bond). Is it possible to become more productive without medications ?

How

To become limitless, here is the list of things we should be able to do :

  • Read more often – We can read a book very very quick and remember all the important things.

  • Write a book – We can write a book in few days or weeks instead years.

  • Learn a langage – We can talk a langage in few weeks and we can have a nice conversation with people with that langage is their native langage.

  • Have an excellent physique – We can train in an effective way without spend several hours in the gym to see results.

Maybe you will change some things in this list but I think this list is fun.

The concept is to accomplish more things by spending less time :

  • The ability to retain more information

  • The ability to spend more time to learn

  • Make the time you spend learning to be more effective

  • The ability to learn more different things quickly

First : Exercice

exercice work out

Here a excerpt from an article of Scott’s website « Live Your Legend »  :

While on a boat with Richard Branson, a man asked « How can I be more productive ? » Keep in mind, Richard is the founder and operator of a 400-company conglomerate. He also has dyslexia and a pretty piss poor academic track record.

Yet somehow, from space travel to deep sea exploration, to music and cell phones, this guy has literally been able to accomplish a bazillion times more than the average Joe. And he’s still only 61.

Hence, the crowd of boat passengers hung on the edge of their seat cushions in anticipation of what turned out to be an unbelievably simple answer…

Richard responded: « Work out ».

Charles Basch of Columbia University summarized how exercices affect functions :

  • Increase oxygen flux to the brain

  • Increase brain neurotransmitters

  • Increase neurotrophins that ensure the survival of neurons in the areas responsible for learning, memory and higher thinking

Dr John Rathey who wrote « Spark: The Revolutionary New Science of Exercise and the Brain »

 

and « Driven to Distraction: The Study of Attention Deficit Hyper Disorder »

 

 

give many studies on physical activity and the increase of focus and the increase of the memorization when we study. « Exercices don’t make you more intelligent but they help to optimize the brain to learn ».

It’s with this study that  Charles Hillman discovered that do a few phyical exercices before school can increase memory of 5-10 % among children.

Second : the plan

Malcolm Gladwell says in his book « Outliers »

that people become expert after 10 000 hours of pratice. Warning, you must learn in the good way, otherwise you become an expert by doing it with a bad execution.

It’s mean, if we learn something in the good way, 8 hours per day everydays, we should be an expert in 3 years and a half.

But we don’t have all this time and we don’t want to be the master of the experts.

When we learn a langage, a dance, a martial art or a new musical instrument, we need to identify the key movements or the key words. We need to become proficient in the skill. Don’t worry about the rest of the stuff.

Exemple :

A new instrument

Rather than studying complex compositions of classical music, look current music and studies the patterns.

  • If you learn basic guitar chords, you can learn 80 % of popular music.

  • If you learn basic piano chords, you can quickly learn pop music you always wanted to play.

The goal isn’t to to play in a symphonic orchestra but to learn the basics and take pleasure in making progress.

Look this book « The Talent Code »

 

to have more information to learn properly.

Third : Environment

environment for success

Now our brains are ready to learn and we identified the skills or goals we want to have, it’s the time to create an environment for success.

I wrote an article to create your headquarter . We will do the same thing to help us to become limitless.

A : Stop to being multitasking

Often people advise to be able to do several thing in the same time but the only thing this behavior do is to decrease your ability to learn and your productivity. Look the results you have when you work and every 10 minutes you watch a video on YouTube. Every time you change activity before you finish, you become less creative and productive.

Si you want be productive, focus on one thing and finish it. If you learn a new langage, dedicate time only for it and nothing else.

B : Remove all distractions

Often people thing they can do their passion in evening around 21h-22h (9pm-10pm). It’s not true because people are distracted very easy all day. They spend a lot of time on Facebook, Youtube, Gmail, Instagram, Snapchat, etc. Then when everybody sleep, it’s at this moment they work on their passion.

Work on your passion immediately after your school/work and you will see the difference. It’s guarantee !

There are apps like « Self Control »  to allow you to not be distract any more

If you want write a book, go in a boring place. Don’t go in a place where there is a lot of cool stuff.

If you want read a book, go in a place where there isn’t TV. Don’t be tempted or cancel you cable (we can watch everything on internet now).

Be Limitless

Here principles :

Exercice. In the morning 10 minutes of bodyweight’s exercice

Plan. You know exactly the 2 skills you need to study and they must be done before 16h (4pm).

Environment. Blocks for a certain time websites that can disctract you. Cancel your cable also.

Hack

hack

Everydays

James Clear’s tip . If you learn a musical instrument or a langage, do it for 5 minutes each day. Create this habit is more important than the « perfect » time.

Use help of others

If you want learn something quickly, you can find some people who learned this skill quickly. Ask to this person how he/she learned this and test it.

Make mistakes the 1st day

You can learn a langage with a grammar book for years but if you don’t speak this langage with people, it’s useless. It’s like deadlift or something else, accepts that failure is a part of the process to be better.

Learn 1-2 new skills

Learn Taekwondo, piano and spanish is too much. Select 1-2 and stay focus on it.

Different kind of music

If you try to read more or be more productive at work, experiment different type of music like rap, electro, classical music, movie soundtrack, etc. At different moment of the day, you need to be in a different state of mind (calm, aggressive), use music to be more productive.

Sleep more

In the movie « Limitless », Eddie Mora lives with the minimal hours of sleep every day. In the reality, it isn’t possible to sleep 4h. A body lacking sleep functions similarly to an intoxicated body  .

What skill or goal you want reach ?

-Steph

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