Mature Athlete

mature athlete

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

Physical exercises are for everyone, including the mature population. Exercises allow older people to keep a healthy body and maintain their independence. The main health problems of the mature population are arthritis, high blood pressure, heart disease, lung disease, depression and hearing and sight loss. With the exception of hearing and sight loss, all these health problems can be serious decrease with an adequate workout program.

All mature athletes should have a complete medical and musculoskeletal assessment before starting any workout program. Having a complete medical examination, medical advice and a workout program helps to avoid serious injuries and health accidents. These 3 things should meet the needs of a mature athlete to avoid disease, increase endurance, strength, body image and competitiveness.

Exercises are beneficial

It’s important that a qualified personal trainer create a specific workout program to improve strength, endurance, balance and flexibility. If the workout program includes sports such as golf or tennis, the technical knowledge of the golf/tennis instructors is helpful to avoid injury and improve performance. For results, workout programs must be consistent for at least 30-45 minutes, 3-4 days a week.

If physical conditions require correction, a cardiac or pulmonary rehabilitation program or physical therapy may be helpful before starting a workout program. These rehab programs should be taught to mature athletes at a fitness level where they could continue with their own workout program.

Exercise type for the workout program

physical exercise type

An athlete should use types of exercises based on his/her desire, pre-existing conditions and his/her ability to exercise without pain. For an athlete with lower extremity joint problems such as arthritis or instability, it’s recommended to avoid exercises with repetitive impacts like running. For athletes with an unstable shoulder, it’s recommended to avoid overhead exercises such as military press and pull-ups.

Using several types of exercise to improve strength, can allow better recovery of muscle and tendon tissue. If a mature athlete wants to make a sport that can aggravate a pre-existing problem on a muscle, tendon or bone, that athlete should be in a good condition before doing this sport. It’s recommended to decrease this sport’s frequency to reduce the painful symptoms.

What equipment to use

Having shoes that fit with the exercise and/or the sport is beneficial. If the person has a foot with significant deformity such as flat feet (fallen arches), using orthopedic shoes helps to reduce stress on the entire lower extremity. The symptoms of arthritis in the knee may be decrease by the use of specialized braces.

Prevent injury or discomfort during exercise

If there is discomfort during or after physical exercise, this should be analyzed to prevent it from starting again or getting worse. Over-the-counter painkillers and anti-inflammatory can be used in the short term if there is no interference with other medical conditions. It’s important to know that the use of ice, heat, massage and flexibility programs can decrease several symptoms caused by exercise.

There is more aggressive treatment with narcotic analgesic and/or cortisone injections but this should only be used to treat a specific lesion. This shouldn’t be used to allow an athlete to complete in the short term.

Summary

Creating a customized workout program with a medical professional and/or a qualified personal trainer helps a mature athlete to :

  • Keep independence

  • Increase physical abilities

  • Prevent injuries

  • Improve the quality of life

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.

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

Techniques To Learn Quickly And Efficiently Based On Science (Part 2)

learn

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

If you didn’t read the Part 1, click here .

Ok, this software used in the scientific study is not accessible for more than 80 % of the population but there are several software that can allow you to improve your intelligence like that used in the scientific study.

There is IQ Mindware. There is another one that is open source so free called Brain Workshop. These software are for people who really want to improve their intelligence because they are based on the principle of Dual n-back . It’s very difficult and it’s the only way to improve your intelligence.

The results of this scientific study showed that the maximum gains obtained with 20 minutes of training per day for 19 consecutive days. This is 10 % improvement with the 8 consecutive days of training and 44 % with 19 consecutive days of training.

Train your brain with IQ Mindware or Brain Workshop (I use this one) will allow you to improve your concentration and motivation. Everything you need to improve your ability to have successful projects.

Meditation

meditation

Meditation is excellent for improving your concentration. Before, I was often lost in my thoughts when I was doing a task and in the end, this task was done badly. Have you ever been lost in your thoughts when you were doing a task ?

Meditation is cool because you can do this in 5 minutes a day and you don’t need any equipment. You just need a little time and a quiet place. You see meditation is accessible to everyone and can be done by people of all religions or these who have no religion.

The goal of meditation is to train your concentration. That means to focus your attention on something specific. For example in bodybuilding, when you do the dumbbell curls, you fix your attention on your biceps. Meditation is a simple and effective way to become aware of your « parasitic thoughts ». These « parasitic thoughts » that make you no longer focused on your task and lost in your thoughts. When you realize that you’re lost in your thoughts, you can redirect your thoughts to be focus again on your task.

Scientific studies have discovered and are still discovering meditation’s benefits like an enormous reduction of stress, anxiety, anger, depression, immune system improvement, positive emotional improvement and a better attention. For people with hypertension, there is a decrease in blood pressure and an increase in longevity of 23 %. Scientists always find new benefits in meditation.

And

and

Meditation improves health AND also intelligence as ability to manage emotion, increase concentration, reduce attention problems, increase memory and visual processing capacity, improve learning ability and reduce your risk to multi-task. Doing multi-task ruin your productivity.

If you want to enjoy meditation’s benefits, you can start with a simple exercise without equipment today :

  • You sit comfortably in a quiet place. If you want you can sit in the lotus position but it’s not obligatory. You close your eyes and take 3 deep deep breaths to relax. Once you relaxed, you focus on your breathing. You focus on your inhalation and your exhalation and the goal is to concentrate as long as possible on your breathing

While you are going to think about your breathing, full of thoughts will come constantly and it’s normal. It’s destabilizing but there is a technique for your mind to be less distracted. The technique is to count the number of your inhalation and exhalation.

  • When you inhale, you count « 1 » in your head (don’t speak) and when you exhale, you count « 1 » then when you inhale, you count « 2 » and when you exhale, you count « 2 ». You do it from 1 to 10. When you’re 10, you count upside down from 10 to 0. When you realize that you’re lost in your thoughts and you’ve lost count of the number of breathing, you start again at « 0 ». You don’t give up until you’ve been able to count from 0 to 10 and 10 to 0 without interruption at least once.

You’ll see that many thoughts will come because it’s absolutely impossible to think of nothing. Don’t worry, it’s normal. As soon as you realize that you’re lost in your thoughts, come back to focus on your breathing without feeling any particular guilt.

Do this simple meditation 5 minutes a day will give you many benefits that I quoted in this article.

Scientific studies

scientific study

Here is a list of scientific studies concerning benefits meditation.

« A Randomized Controlled Trial Of Compassion Cultivation Training: Effects On Mindfulness, Affect, And Emotion Regulation », Hooria Jazaieri, 2013. Click here

« Initial results from a study of the effects of meditation on multitasking performance », David M. Levy, 2011. Click here.

« Effects of mindfulness-based cognitive therapy on neurophysiological correlates of performance monitoring in adult attention-deficit/hyperactivity disorder », Poppy L.A. Schoenberg, 2013. Click here.

« Mindfulness meditation improves cognition: Evidence of brief mental training », Fadel Zeidan, 2010. Click here.

« Buddha’s Brain: Neuroplasticity and Meditation », Richard J. Davidson, 2010. Click here

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

-Steph

Back To The Source Of Human Strength (Part 1)

source

I read a Nerd Fitness article  and I learned good stuff.

When I’m in gym, people tell me why they started to train. There are several reasons, lose weight, gain muscles or to be in shape for a special event. There is a golden rule to have result in strength training, it’s eat clean and lift heavy.

Everybody says it, eat clean and lift heavy but what does that means ? I think it’s time to go back to the source.

Why

why

The life is easier when we’re stronger, did you notice it ? By exemple, to carry bags from supermarket, to carry a piece of furniture, to run to be in time, etc. Everything is easier.

Strength training is extremely efficient to build muscle and burn fat. Whether to lose 6kg (15lbs) or 45kg (100lbs), it’s the same thing.

Strength training help to build muscle and lose fat but it also help to stop or even reverse sarcopenia (it’s skeletal muscle reduction with aging). Train our skeletal muscle allow us to be independant (therefore avoid nursing homes) and live longer.

The profits list isn’t finished yet.

A nice athletic body

Strength training help you keep your muscles while you’re in calories deficience and losing weight.

Strength training allows you to have a better oxygen consumption than aerobic exercices. After training your body needs to make a lot of efforts to recover and return to the normal state so the state you had before the training. Scientific studies have shown that your metabolism‘s level increase for 38 hours after your training.

Strength training increase your metabolism, increase your Resting Metabolic Rate (RMR) because your body needs more calories to keep your muscls than to keep your fat. It’s estimated that for each 4.45kg (1lbs) of muscle, your RMR increase of 30-35 calories.

Improve your health

Strength training help you to improve your balance and coordination, improve cholesterol’s rate, help to control blood sugar, stop muscle loss, improve blood flow, reduces your resting blood pressure, build a stronger heart and increase bone density.

Feel better

It’s clear with strength training you have more self-confidence, your have more energy, a better mood, less anxiety and less stress . It also improves the quality of your thoughts, a scientific study has shown that this increases the cognitive function .

It’s not advisable to do a strength training 1 hour before sleeping. On the other hand to train early in the day helps to prevent sleep apnea  and insomnia.

Prevents diseases and degenerative diseases

You notices that many men and women die because of cardiac disease. Stength training helps to solve problems that are factors of heart disease such as inactivity, diabets, obesity, high blood pressure and cholesterol. Cardiologists begin to advise strength training to people who have heart attack.

Strength training helps to manage and improve the lifestyle of people with clinical depression , cancer survivors , have had a spinal cord injury ,who have recently had a stroke , fibromyalgia , Lymphedema , Down Syndrome , Parkinson’s Disease , Osteoporosis  and Arthritis.

It’s fun

Strenght training helps to reach your goals whether an effective training of 20 minutes to have a good naked body or to do a sports competition. It’s fun to see our progress because it’s like increase level in a video game. If you want to be better in a sport like badminton or rock climbing, strength training is a good choice.

People who shouldn’t train

The only people I’ve found who shouldn’t train are people who have an injury and it’s a break that doesn’t last long. We’re human being and it’s natural to carry things and move. Strength training is recommended for pregnant women , children and teenagers  and even paraplegics .

Obviously, it recommanded to see his/her doctor before beginning a strength training program to adjust the training program.

Basic objections

objection

But I’m too old, it’s not reasonable

When people between 30 and 60 years old tell me that they’re too old, I laugh because it’s a lie. It’s like say : « I don’t have time » and later I see a messsage on Facebook like : « Yestersay, Game of the thrones was epic ! ». Scientific studies have shown that people between 70 and 90 years old had impressive results in 10 weeks .

Other scientific studies have shown that this helps to avoid dementia  and to delay Alzheimer’s .

People who think they’re too old to train are exactly people who should train.

But I just want to be better for a sport and I want to stay fit

Strength training improve your muscle’s endurance, scientific studies have shown it. Resistance exercices help to increases overall muscles endurance , fix nervous system problems and increase activation of motor units within your muscles.

I don’t want to bulk too much

It’s a great strength training’s myth, it’s not in 1 year than you’ll have the bodybuilder’s body no matter wheteher you’re a man or a woman.

For women, here 2 exemples of moms who have become strong and fit without having a bodybuilder body. This is the story of Veronica  and Bronwyn .

Have a the body of a famous bodybuilder doesn’t happen in one night. Naturally we don’t have the amount of homones to have the body of a famous bodybuilder. We need to eat a huge amount of food (8 000 – 10 000 calories per day) and a huge amont of drugs (no, no, it’s another type of pharmacy, it’s true).

I’m fat, I want only lose weight

I’m fat, I want only lose weight

It’s a good reason to start strenght training. By losing weight, you surely want to keep your muscles. I mean, yout want to keep your muscles while you lose fat. With strength training you lose quickly centimeters (inches) in different body’s parts. It’s true that the overall weight loss may seem slow, that’s why is important to track your measurements. With strenght training when you eat with a caloric deficit, it’s increase your metabolism so you lose fat.

It’s boring

What I like with strength training, it’s we can see our progress quickly. It’s like increase level in a video game. I think people get bored when they expect nothing to do between 2 sets. This is why I advise people to have headphones to listen to their own music selection or an audio book to increase motivation.

Muscles and strength training

muscle fiber

Don’t be fancy, it’s interesting to understand how our muscles work to avoid failling into the Matrix’s trap. What I mean is that the only person you gave to impress is yourself and not the others.

It’s our muscle fibers that are small muscle cells that build up our muscles. Our muscle fibers are long, cylindrical and have the size of a strand of hair. Our muscle fibers are composed of myofibrils surrounded by sarcoplasm. I really summarized that but if you want to see it in detail, click here .

We have around 642 skeletal muscles that work together to make move our body. Imagine, when you bend your arm, your biceps contracts and your triceps does the opposite (elongates) to let the elbow bend. Every muscle of your body work as a team to make you move.

We have different type of muscle fibers :

Slow twitch (Type 1 fibers)

Slow twitch fibers are used to convert oxygen into energy for a long period of time. They don’t move quickly to be resistant to fatigue. These are the fibers we use most for marathons.

Fast twitch (Type 2 fibers)

Fast twitch move quickly so they’re not resistant to fatigue. Our body has 2 categories of fast fibers. The type 2A fiber has an endurence characterisitc used for long sprints. The type 2X fiber has « super fast » characterisitc used to short sprints or lift weights. I really summarized that but if you want to see it in detail, click here .

Each individual has a different percentage of slow and fast fibers. It’s for this reason that people are naturally better to run long distances or sprints. It’s funny because we can see it in strength training with people who are better to do sets with high or low repetitions.

It’s the end of the first part and the second part is event more interessting.

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

-Steph

P.S. To read Part 2, click here.

Pass Through Obstacles

pass through obstacles

There are some days I watched a super interesting JamCore DZ’s video (in french). In this video, he gives some advices to overcome obstacles in training.

Obstacles that prevent you to succeed are in two categories.

Category A

obstacles

Lack of discipline

Without discipline you have nothing in life. Everyone knows and the Matrix attack you every day with viruses to destroy your discipline. Less you have discipline, more viruses will be more powerful day by day to prevent you from reaching your goals.

Virus List :

  • Procrastination

  • Disappearance of responsibility

  • Depressed

  • Fear – you feel like a dumb, you don’t love your life.

  • Total loss of self-confidence

  • Mental block

Lack of discipline triggers all these viruses and you live a life of existence instead of a life of substance.

Category B

obstacles

In this category, it’s mental virus that affect your body. This is regarding the training.

Don’t be realistic

People aren’t realistic to loss weight or gain muscle. They think only 3 weeks or 3 months is enough. You want to lose fat ? Ask yourself a question : « It took how long for your body to be in this situation ? ». Now you have the answer ! You will not lose that weight at the speed of light because you will need discipline. Gain muscle, it’s similar. Build a body takes time. Steroids or no steroids ! Everything takes time in life. Just don’t take steroids, it’s really better for your life.

Complication

People complicate things too much. It’s why they can’t succeed. In the world, there are good and bad information and internet amplified everything. It’s up to you to do your research, it’s up to you to study how you can evolve your body by analyzing the information. Many people are creating scandals to get attention and it’s up to you to unmask them. If your life is too complicated and you’re gonna give up.

Consistency

Most people aren’t consistent. They start and they stop, they restart and they stop, they restart and they stop and they wonder why they don’t succeed. When a person starts without stopping, results are there.

Training based on week

Your training isn’t judged on week, it’s judged throughout the year ! Lose fat or gain muscle, it’s on all year. Look yourself now and look yourself a year later, this is the way to think. Don’t think a week but by 6 months or 1 year. The body you have now will not be the same in 6 months or 1 year, if you do things right. It isn’t to do shoulders 2 times a week you’re going to have broad shoulders as Simeon Panda in 3 months.

Everything is based on one year because of your recovery, your nutrition and your evolution during the year. There are moments in the year when you have unexpected things (professional / private) that will affect your training. Yes, it’s happens. Do you know anyone who felt good for 365 days ? No !

Impatience

Impatience makes you in «fool» mode. People are too impatient. They start, they stop and when they restart, they do bullshit. Be called to have faster results. The only thing they will have soon is injuries.

Solution

plan

The plan

You have to have an attack plan ! Without a plan, you’re screwed in life. Have you ever seen an army without a attack plan ? With this plan, you’ll have objectives and objectives will give you daily discipline.

When you have daily discipline, you will increase your self-confidence, it’s automatic. When you reach 2-3 goals in a day, you feel good before sleeping. When you reach 0 goal in a day, you feel bad before you sleep, you feel like a dumb. This self-confidence will increase from week to week, from month to month and nobody can tell you anything because you have the disciple.

To continue to increase your self-confidence, you must protect yourself. There are 2 things :

  • Your environment – your environment is very important. Surround yourself with positive people who do the same thing as you, because if you surround yourself with fool, your self-confidence going away and you will be in « fool » mode.

  • Your support – your support is very important that can be friends, family, boyfriend or girlfriend.

When we’re surrounded by positive people, we inspire on each other to be better. When we’re surrounded by fool, we become stupid.

When you increase self-confidence, you increase your focus. You’re not distracted by unnecessary things.

When you increase your focus, you increase your happiness because you realize your daily goals and you’re proud of reach them. Day by day, from week to week, from month to month, from year to year, you accumulated the number of objecives reached. Nice scores !

When you increase your happiness, you increase your determination because you see that your plan is working. Ready for the next level ?

With this solution, with your plan, viruses of categories A and B are ineffective. The Matrix will try every day to send you these viruses but you build your kingdom and nobody can invade your kingdom !

Did you wrote your plan ? What’s this ?

-Steph

Develops Your Superpowers With Meditation

meditation

Trouble

I know what you’re gonna say : « What ? Meditation ? it isn’t for me this stuff ! ». Yet I’ll advice you interested in that because it allows you to use your superpowers. Yes ! You have superpowers and to be able to use them, you must learn to use your subconscious and the most convenient way to do, it’s meditation.

Scientific Evidence

I’m sure you’ve already read studies in newspapers/magazines that explain meditation’s benefits. Maybe you don’t believe or rather that you find it ridiculous. I’m not lying to you, my friends laugh of me because I do meditation but they always ask me why I’m in a good mood and never sick while they live the opposite.

If you have problems like :

  • Too much weight

  • Lack of self-confidence

  • Stress

  • Sleep problem

  • Pain

  • Cardiac disease

  • Depression

  • Cancer

  • Blood pressure

  • Asthma

  • Anxiety

Meditation helps you to solve these problems and to constantly have a healthy mind and a healthy body.

Meditate ? But how ?

It’s like training, it’s necessary that you try several meditation’s types to find out which corresponds to you. After many test, the one I like to do is Tai Chi, meditation in motion. And as I adore martial art, it was logical. To you to find, there are tons of courses on YouTube or smartphone’s app.

Aware and happy

aware happy

I do meditation in the morning after waking and before bed in a room as quiet as possible. I do this from Monday to Friday, it’s the training of my mind. Weights is my body’s training and meditation is my mind’s training.

Take deep breaths allows me to be more aware of myself, it’s as if I had contact with every cell of my body. And when I feel in touch with my inner self, I repeat two affirmative sentences. My meditation lasts 10 minutes and it’s enough.

These affirmative sentences allow me to be consciously happy and serene. To you to find your own sentences to prepare yourself to have a good day and a good night.

Try and I guarantee you that in less than a month you get results. What are your experiences with meditation ?

-Steph

Développe Tes Super-pouvoirs Avec La Méditation

meditation

Le souci

Je sais ce que tu vas me dire : « Quoi ? La méditation ? c’est pas pour moi ce truc ! ». Pourtant je te conseils de t’intéresser à ça parce que ça te permet d’utiliser tes super-pouvoirs. Oui ! tu as des super-pouvoirs et pour pouvoir les utiliser, tu dois apprendre à utiliser ton subconscient et le moyen le plus pratique pour le faire est la méditation.

Preuve scientifique

Je suis sûr que tu as déjà lu des études dans les journaux/magazines qui expliquent les bienfaits de la méditation. Peut-être que tu n’y crois pas ou plutôt que tu trouve ça ridicule. Je te mens pas, mes amis se moque de moi parce que je fais de la méditation mais ils me demandent toujours pourquoi je suis de bonne humeur et jamais malade alors qu’eux c’est le contraire.

Si tu as des problèmes comme  :

  • Trop de poids

  • Manque de confiance en toi

  • Stress

  • Problème de sommeil

  • Douleur

  • Maladie cardiaque

  • Dépression

  • Cancer

  • Pression sanguine

  • Asthme

  • Anxiété

la méditation t’aide à résoudre ces problèmes et à constamment avoir un esprit et un corps plus sain.

Méditer ? Mais comment ?

C’est comme l’entraînement, il faut que tu essayes plusieurs type de méditation pour savoir lequel te corresponds. Après plusieurs test, celui que j’aime faire est le Tai-Chi, la méditation en mouvement. Et comme j’adore les art martiaux, c’était logique. A toi de trouver le tiens, il y a pleins de cours sur YouTube ou des applications sur smartphone.

Conscient et heureux

aware happy

Je fais la méditation, le matin après mon réveil et avant de me coucher dans une pièce la plus calme possible. Je fais ça du lundi au vendredi, c’est l’entraînement de mon esprit. Les poids, c’est l’entraînement de mon corps et la méditation c’est l’entraînement de mon esprit.

Prendre de grandes respirations me permet d’avoir plus conscience de moi-même, c’est comme si j’avais contact avec chaque cellule de mon corps. Et quand je me sens en contact avec mon moi profond, je me répète deux phrases affirmatives. Ma méditation dure 10 minutes et c’est suffisant.

Ces phrases affirmatives me permettent d’être consciemment heureux et serein. A toi de trouver tes propres phrases pour te préparer à avoir une bonne journée et à avoir une bonne nuit.

Essaye et je te garantie qu’en moins d’un mois tu auras des résultats. Quelles sont tes expériences avec la méditation ?

-Steph