With the aid of of jumper switches the VESA Local bus (Video Electronics Standards Association) was produced in 1992, to get with the Intel 80486 processor. Features workout plans a 32 bit bus with 33 MHZ many.

The print medium. What’s your medium / hot? Will you be printing on cloth-backed paper or on garment? And if it is fabric, sort of of clothes? Or will you be utilising vinyl, plastic, leather, metal, wood or ceramic? While large-format printers can along with many different mediums, still depends on medium the printer function is to along with.

best 3d printers Administrative: Word processing, email, spreadsheets, surfing the web, general gaming, not many applications open at the minute. Get 256 MB to 512 MB of memory.

Why are these regarding sophisticated RIPs even inevitable? Given the dimensions of the printout, the medium to be used and a bunch of other factors, these RIPs help maintain the excellence of the printout, particularly the integrity of its colors. Many print providers even go that step further in ensuring the integrity of their prints by adding color management devices called spectrophotometers.

Stream videos, run 3D software, and play 3d printers your favorite games whilst NVIDIA GeForce GT 650 M 1 GB artwork. The laptop actually comes with automatic graphics switching technology that provides an extra boost of power when you need it and energy efficiency when you don’t. Whenever you don’t need extra power for demanding applications, the computer automatically switches over on the integrated Intel HD 4000 graphics.

Right now you must two broad choices to get a motherboard. The motherboards dependant upon Intel 810 chipset have the graphics and audio capabilities on on the board itself-that’s what they mean by integrated graphics and audio onboard. In the instance that you’re seeking better graphics (say, you will be moving to high-end games, or graphics, or CAD or need better sound environmental audio, sound-editing), you’ll need to get some high-end car stereo cards. Which such a motherboard won’t support. You could, such cards.

If you have any questions concerning where and how to use https://3d-pechtmet.ru/, you can call us at the webpage.

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You’ve come to the right place.

At times, you’ve probably felt llike your heart has a mind of its own, beating faster than we’d like them to when we’re stressed or anxious.

Heart rate variability has become a buzzword in the world of health and fitness. But not everyone knows what it is or why it’s important.

In this article, we will dive into the world of heart rate variability. We’ll explore its benefits, how it works, factors that can affect it, and some surprising tips to improve it.

So, let’s dive in and explore how to get your heart beating at its best.

HRV 101: What is Heart Rate Variability?

Heart rate variability (HRV) is the variation in the time interval between heartbeats. It is influenced by the autonomic nervous system, which controls many of our body’s involuntary functions, such as breathing, digestion, stress response, and more. .

HRV is a measure of the balance between the sympathetic (fight or flight) and the parasympathetic (rest and digest) systems. A higher HRV is associated with a better balance between these two…and better overall health. A lower score can be reflective of poor balance and some potential health problems.

How Does Heart Rate Variability Work?

The autonomic nervous system regulates not only the heart but also other organs and systems in the body. The sympathetic and parasympathetic branches of the nervous system function as a seesaw. When one is dominant, the other is suppressed. To learn more about what happen when this imbalance is severe, check out Dr.Joaquin Farias’ excellent book Limitless: How Movements Can Heal Your Brain (or check out this Ted Talk video).

How do you respond when you cant find your keys?

When we experience stress, the sympathetic branch takes over, causing our heart rate to increase, our blood vessels to constrict, release of stress hormones, and our digestive system to slow down. Conversely, when we relax, the parasympathetic branch takes over, causing our heart rate to slow down, our blood vessels to dilate, and our digestion to speed up.

Think about taking a breath. When you breathe in, especially if you are chest breather, your sympathetics may go up. When you breathe out all the way, especially using diaphragmatic breathing, your sympathetics may go down.

The vagus nerve is a critical player when it comes to HRV. It is a long nerve that runs from the brainstem down to the abdomen, and it regulates many of our body’s involuntary functions. It plays a significant role in the parasympathetic branch of the autonomic nervous system, controlling breathing, digestion, and heart rate.

Factors That Can Affect Heart Rate Variability

Genetics, age, and lifestyle factors can all affect HRV. Genetics play a role in the heart rate variability baseline level that we have at birth. Age can cause HRV to decrease, the older we get, the likelihood of decrease.

Here are a few of the lifestyle factors we have seen that impact this:

• Macronutrient content of food
• Timing of eating
• Types of food
• Sleep quality
• Gut Health
• Exercise
• Under-recovering/overdoing a workout
• Alcohol consumption
• Stress levels
• Mindfulness/meditation practice status
• Posture
• Acupuncture
• Outdoor vs indoor time/exposure
• Magnesium levels
• and more..

11 Useful Tips to Improve Heart Rate Variability

1. “Let food be thy medicine”

Have you ever wondered if the foods you eat today can impact your nervous system and physical readiness tomorrow? Or exactly how does food affect next day physical readiness?
We wondered the same thing in this self-study.

A 2018 study on human longevity found that the food we eat has a significant impact on the way our DNA sequences are converted into messages that can be used to produce proteins responsible for daily function and survival (Ruby).

The Bad (aside from obvious artificial “additives)

A recent 2020 study from Endocrinology found that over 100 genes may be affected by soybean oil, including those that can lead to neurological conditions including autism, Alzheimer’s disease, anxiety, and depression (Deol 2020). In 2015 researchers found that soybean oil may lead to an increase in metabolites in the liver as well as upregulation of genes involved in obesity, diabetes, inflammation, mitochondrial function, and more (Deol 2015).

A study out of the Journal of Nutrition and Metabolism pointed out “that TFAs may change cellular lipid and glucose metabolism, intracellular signaling pathways, and cytokine secretion (Mohsen)” all of which can lead to the development of metabolic diseases including diabetes, CVD, and more.

In 1982 researchers published a paper titled “Diet-induced changes in sympathetic nervous system activity: possible implications for obesity and hypertension.” In this paper they found that:

Carb intake can increases sympathetic nervous system activity.

The researchers state that “insulin may be a major link between changes in dietary intake and changes in central sympathetic outflow. Caloric restriction reduces, and carbohydrate administration increases blood pressure in spontaneously hypertensive rats, changes consistent with a primary effect of caloric intake on sympathetic nervous system activity. Stimulation of the sympathetic nervous system by overfeeding may contribute to the development and maintenance of hypertension in biologically-predisposed animals and man (Young).”

The Good

On the flip side, foods such as quality fats, fish, leafy green vegetables, and high antioxidant fruits have been found to have a positive effect on your nervous system. A 2016 study found that “Omega 3 fatty acids consistently produce statistically significant reductions in baseline heart rate that are accompanied by increase in HRV (Buchorn).” This led the researchers to conclude that “omega 3 fatty acids seem to have highly significant effects on intrinsic pacemaker rate and HRV (Buchorn).”

Another study, this one from the American Journal of Clinical Nutrition found that “high consumption of fruit and vegetables may enhance the parasympathetic (vagal) response and may reduce the sympathetic response (Park).”

In that same study the researchers stated that “the strongest associations we observed were between green leafy vegetables and HRV. Green leafy vegetables such as spinach and collards are widely considered healthful foods abundant in vitamin C, carotenoids, folate, and α-linolenic acid (Park).”

Don’t forget about nutrient timing. Chrononutrition is a field of research that looks at the relationships between nutrition and the circadian clock system. Dr. Dale Bredeson, author of The End of Alzheimer’s recommends not eating within 3-hours of going to bed to aid in maintaining brain health as we age..

2. Tap into your neurology

These two tips come from Mike Malpass, author of the highly recommended Fall Seven, Rise Eight book. The first tip he shares comes from Dr. Mark Huberman’s lab.

The physiologic sigh.

As Malpass describes it: “This tool uses the body to control the brain. Most people believe their urge to breathe is controlled by oxygen, it is not, instead it is controlled by carbon dioxide levels. Under the effects of fear, stress, and anxiety, humans tend to focus on the inhale and not the exhale and carbon dioxide levels rise. This signals the central nervous system to breathe in again. Unfortunately, you don’t need oxygen, you need to offload carbon dioxide. By breathing in again before offloading enough breath, carbon dioxide levels increase, and a sense of intense anxiety and panic can ensue. (Malpass)”

“When you sleep, carbon dioxide builds up in your system and a signal must be sent by the brain to the body to offload carbon dioxide. You can see this effect on your dog while they sleep, or you can observe it in someone who has been sobbing for an extended period of time. You will observe two quick inhalations then an exhale. That is the physiologic sig, and its purpose is to make sure carbon dioxide levels are controlled by the body (Malpass).”

The lateral gaze.

Looking side to side without moving your head during a stressful situation or after staring at a computer screen, cell phone, or Ipad for an extended period of time.

Malpass expresses that “There is a tendency under full fight or flight response for the vision to fixate and this fixation of the field can lead to a form of mental fixation. The mental fixation is on the feeling of the fear itself instead of on the solutions to the problem at hand (Malpass).”

“The lateral gaze is simply moving your eyes laterally to the left and right within your current visual field to avoid gaze fixation which can excite the amygdala (Malpass).”

“This gives you the opportunity to control your brain with the body (Malpass).”

If you haven’t read it we highly recommend picking up a copy of Fall Seven, Rise Eight today.

3. The Constant Fight Against Gravity

Have you ever noticed how gravity is trying to pull us over into the shape of a C?

Did you know that if your standing posture is off, you may be using more energy to fight gravity while at rest? This may rob your brain of the valuable energy it requires during high pressure decision making and stressful situations.

For example, if your foot collapses in, your weight may shift, your hip may elevate, your torso may rotate, your shoulders may round, and your head and eye mechanics may become altered. With altered posture comes breathing (Hamayun) and hormonal changes (Peper).

According to a study from Neuroregulation, “chronic stress, such as repeated threat perceptions are associated with poor posture (Peper).” The research team discovered that “an upright body posture is associated with increased testosterone, decreased cortisol, greater confidence, mood, and strength when compared to a sustained slouched posture, which is associated with greater chronic neck, shoulder, and back pain as well as lower confidence and energy, depressive memory bias, and failure-related emotions (Peper).”

Here in Massachusetts, we have worked alongside PosturePro founder and Ted Talk presenter Annette Verpillot. She has worked with our law enforcement community teaching postural recalibration methods.

Through these methods we have seen near-instantaneous changes in standing posture, grip strength, eye tracking, blood pressure, and range of motion. For more on PosturePro check out Annette’s site here (try this coupon code for a 10-20% off discount: PostureProUS). For other methods of improving posture check out Egoscue and ELDOA.

4. Spend Time In Nature

Nature therapy, ecopsychology, or ecotherapy influences individual well-being. It improves mood and reduces stress and anxiety. Being in nature also positively affects our HRV. According to a 2021 study published in Psychophysiology, spending time in nature can improve HRV significantly.

This 2023 review of 34 studies and 8 systematic reviews found that the majority of the studies analyzed saw improvements in parasympathetic vs sympathetic balance with increased nature exposure.

5. Practice Gratitude…..No…Seriously

Gratitude can be a powerful positive emotion that has numerous cognitive, social, and physical benefits. Gratitude can have a positive impact on our mental health and HRV.

A 2016 study out of the University of California San Diego, explains that “Gratitude is suggested to be an aspect of a broader life orientation toward noticing and appreciating the positive features of life (Redwine). A body of evidence has emerged suggesting that gratitude is strongly related to well-being (e.g. mood, satisfaction with life, and health-related quality of life) (Redwine et al).” This same study saw positive changes in HRV during gratitude journaling.

6. Take the Plunge: Try Some Cold Exposure

Studies have shown that cold exposure can improve HRV. Using whole-body cold therapy and immersing the extremities in cold water improves vasoconstriction and dilatation, leading to improved autonomic function and HRV.

A study titled “The Effect of Cold Showering on Health and Work” found a 29% reduction in work absence due to sickness in subjects who ended their showers with cold water. When subjects combined the cold showers with regular physical activity, that number jumped to 54% reduction in sickness absence (Buijize).”

According to a more recent study out of the International Journal of Environmental Research and Public Health, “several studies have suggested that cold water swimming has a wide variety of health benefits, including changes in hematological and endocrine function, fewer upper respiratory tract infections, amelioration of mood disorders and general wellbeing (Knechle).”

The same study goes on the state that the “benefits of cold-water swimming include decreased triglycerides and blood pressure, improved insulin sensitivity, decreased norepinephrine, increased acute cortisol, antidepressant effects, improved immune function and fewer infection (Knechle).”

For one of the most insightful articles on this topic, check out Thomas Seager’s Ice Bath vs Cold Plunge for HRV post on Morozko Forge.

7. Take a big belly breath

Deep belly breathing, also known as diaphragmatic breathing, is a powerful relaxation technique that can significantly improve HRV and reduce stress. Diaphragmatic breathing can activate our parasympathetic nervous system as it helps to reduce our heart rate and hence leads to higher HRV.

Back in 2009, this study on 145 male subjects found significant improvements in HRV with deep, diaphragmatic breath work.
For a great scientific review on breathwork, give this study a peek. Another article worth checking out is Emily Hubbell’s Want to Quiet Your Racing Mind? Try the 4-7-8 Breathing Method Tonight on Sleep.com.

8. Learn more about and try intermittent fasting

Intermittent fasting has been reported to provide autophagy activation, which enhances metabolic output, overall metabolic state, and increases HRV.

A 2021 study found improvements in afternoon HRV while fasting for Ramadan. Another recent study had similar findings.
If you are interested in Intermittent Fasting, don’t just dive into it. Do some homework on it first. Dr. Valter Longo’s The Longevity Diet Book is one of the best places to start.

9. Utilize Heart Rate Variability Biofeedback

Heart rate variability biofeedback involves using a device to monitor your HRV and receiving real-time feedback on your breathing and heart rate. It helps you learn how to control your heart rate independently and improve your HRV.

The wearable technology of choice for us is the Oura Ring. This wearable gives lots of cool biometrics. These include:

• Physical readiness score each morning you wake up
• Sleep score each morning you wake up
• Heart Rate Variability
• Heart Rate
• Body Temperature
• Sleep (Broken down into deep sleep, REM, light, and awake times)
• And much more

10. Try Some Mind-Body Exercises

Yoga and Tai chi have gained popularity in recent times and have become mainstream because of their benefits in mind-body work. These practices positively affect our breathing, movements, and body awareness, leading to reduced stress, which is beneficial for better HRV.

This 2018 systematic review/meta-analysis found mind-body exercises including Yoga and Tai Chi had positive impacts on HRV.

11. Get Enough Quality Sleep

Studies have shown that sleep and HRV are positively correlated. Reduced sleep quantity or quality has a negative impact on HRV. Getting enough quality sleep can improve HRV, promoting better overall health.

Sleep has been linked to brain health, gene function, mood, executive decision making, and work performance. It has also been linked to immune health (Bosedovsky), blood pressure (Mullington), insulin sensitivity (Van Cauter), testosterone levels (Patel), growth hormone (Mullington), thyroid hormone (Mullington), and weight gain (Van Cauter).

In order to maximize your sleep, the following interventions may help:

• Try not to eat within 3-4 hours of going to bed. According to Alzheimer’s expert Dr. Dale Bredesen, the energy that is needed by the brain’s glymphatic system is instead used by the digestive system to digest food.
• Tart Cherry Juice has been shown to improve sleep. According to a 2021 study, “tart cherries contain approximately 13 ng of melatonin per kg of cherry, which upon consumption can increase exogenous melatonin, which is critical for the sleep–wake cycle in human (Gratwicke).”
• Try some Magnesium before going to bed (do some homework on magnesium here). .
• A 2011 study found that writing in a gratitude journal for 15 minutes every evening helped subjects worry less at bedtime and sleep longer (Digdon).
• Turn down the heat, minimize electronic devices and blue light, and darken your room.
• Use white noise
• Read something light from a book (not computer or cell phone screen).
• Try a gravity blanket

Keep Calm. Learn how to Improve Heart Rate Variability

As you’ve seen, learning how to improve heart rate variability is an essential component of your physical and mental health.

Taking steps to improve it can have far-reaching benefits.

Its now time to put what you’ve learned into practive.

Incorporating just a few of the tips we’ve covered into your daily routine can make a significant impact on your HRV and well-being. Improved heart rate variability leads to better cardiovascular health, reduced stress levels, and a lower risk of chronic diseases. It is the gateway to a healthier, happier life.

And, as you continue to improve your HRV, you may start to see improved sleep, better cognitive function, reduced anxiety, and more.

Small steps can lead to big changes.

So what are you waiting for? Take the first step towards improving your heart rate variability today.

Thanks for reading!

For more info like this be sure to check out our blog or pick up a copy of one of our books on stress managment and/or stress resliiency on Amazon today!

References

1. Bosedovsky et al. The Sleep-Immune Crosstalk in Health and Disease. Physiological Reviews. 99(3); Pp 1325-1380. 2019.
2. Buchhorn R et al. The Impact of Nutrition on the Autonomic Nervous System. International Journal of Food and Nutritional Science. 2016. https://doi.org/10.15436/2377-0619.16.942.
3. Buijze et al. The effect of cold showering on health and work: a randomized controlled trial. PLoS One. 11(9); e0161749. 2016.
4. Deol P et al. Soybean oil is more obesogenic and diabetogenic than coconut oil and fructose in mouse: potential role for the liver. PLoS One. 10(7); e0132672. 2015.
5. Deol P et al. Dysregulation of hypothalamic gene expression and the oxytocinergic system by soybean oil diets in male mice. Endocrinology. 161(2); Pii;bqz044. 2020.
6. Digdon N, Koble A. Effects of constructive worry, imagery distraction, and gratitude interventions on sleep quality: a pilot trial. Applied Psychology: Health and Well-Being. 3(2); Pp 193-206. 2011.
7. Gratwicke et al. Nutritional Interventions to Improve Sleep in Team-Sport Athletes: A Narrative Review. Nutrients. 13(5); Pp 1586. 2021.
8. Hamayun et al. Effect of different head-neck postures on the respiratory function in healthy males. Biomedical Research International. July 12. 2018.
9. Knechtle et al. Cold water swimming – benefits and risks: a narrative review. International Journal of Environmental Research and Public Health. 17(23); 8984. 2020.
10. Malpass M. Fall Seven, Rise Eight.. Bad Road Publishing. 2022.
11. Mohsen et al. Inflammatory Markers Are Positively Associated with Serum trans-Fatty Acids in an Adult American Population. Journal of Nutrition and Metabolism (Hindawi). Volume 2017. |Article ID 3848201.
12. Mullington et al. Cardiovascular, Inflammatory and Metabolic Consequences of Sleep Deprivation. Progress in Cardiovascular Disease.51(4); Pp 294-302. 2009.
13. Park SK et al. Fruit, vegetable, and fish consumption and heart rate variability: the Veterans Administration Normative Aging Study. The American Journal of Clinical Nutrition. 89(3); Pp 778-786. 2009.
14. Patel et al. Impaired sleep is associated with low testosterone in US adult males: results from the National Health and Nutrition Examination Survey. World Journal of Urology. 37(7); Pp 1449-1453. 2019.
15. Peper et al. Do better in math: How your body posture may change stereotype threat response. Neuroregulation. 5(2); Pp 67-74. 2018.
16. Redwine L, et al. A pilot randomized study of a gratitude journaling intervention on HRV and inflammatory biomarkers in Stage B heart failure patients.Psychosom Med. 78(6); Pp 667-676. 2016.
17. Ruby et al. Estimates of the heritability of human longevity are substantially inflated due to assertive mating. Genetics. 210(3); Pp 1109-1124. 2018.
18. Van Cauter et al. Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine. 141(11); Pp 846-850. 2004.
19. Young J and Landsberg L. Diet-induced changes in sympathetic nervous system activity: possible implications for obesity and hypertension. Journal of Chronic Disorders. 35(12); Pp 879 – 886. 1982.

The post How To Improve Heart Rate Variability? 11 Useful Tips for (2023) appeared first on Carbon9d.

Have you ever said any of the following to yourself as a coach or work leader?

Why can’t I get “insert employee or athlete name here” to show up to work/practice on time?

Nobody seems excited to come to work/practice anymore?

How do I get them motivated to take pride in what they are doing?

Building a winning culture can have many positive benefits. These can include (HEART) Humility, Enthusiasm, Ambition, Respect, Trust. These team traits oftentimes inspire a contagious, team first attitude.

On the other end of the spectrum, a toxic culture can experience low levels of pride, effort, commitment, and motivation. A lack of discipline and complete disregard for coaches/superiors may also rear its ugly head.

This is when we can taste the toxicity in the environment. Nobody wants to be there. Negativity runs rampant.

Reflecting Back

Think for a moment about any team, group, or organization you have been a part of. It could be a high school or college sports team. It could be an academy or military recruit class. It could be your current or past work environments.

Was/Is it a winning culture or losing culture? Was there emphasis on building a winning team culture?

How to build a winning team culture in sports may require slightly different tactics than those used to build a winning team culture in business. Many of the goals and “” may be similar, but the approach may be different. One thing they will most likely have in common is the “”.

I had the honor of learning this from a good friend of mine who ran a $5 Billion dollar company. Through his leadership and inspiration, the company’s growth was astronomical. In simplest form, any team environment can be represented by an arrow. Or more specifically, The Team Culture Arrow.

The Tip

5-15% of the arrow is the tip.

These are the leaders, the captains, the hardest workers, the go-getters, etc. This group is self-motivated with high levels of discipline and effort. Coaches, bosses, teammates and co-workers have full trust in them.

They will run through walls if you ask them. The tip of the arrow-ers are accountable. They do not complain, blame, or make excuses. They bring a positive can-do attitude to the environment. There is no a sense of entitlement -rather, a sense of gratitude – they view success as something that is earned.

Oftentimes, they can keep their emotional center of the brain, the Amygdala, in check during high-stress or high pressure situations.

The Back of the Arrow

5-15% is the back of the arrow.

This group is on the opposite end of the spectrum of the tip of the arrow. These are the blamers, complainers, cheaters, excuse makers, etc. These individuals bring a toxic, negative, me-first attitude to the team environment.

There is a lack of discipline and work-ethic/effort. They may have a strong sense of entitlement. It is usually somebody else’s fault.

They may lash out in times of high stress and duress.

The Middle of the Arrow

What direction does your culture go?

70-90% is the middle of the arrow.

This is where team culture exists.

With a very strong tip of the arrow group and weak back of the arrow group, the middle will become a feeder/model for the tip. They will strive to follow the lead of those at the tip.

They gain trust from their peers, teammates, coaches, and bosses through hard work, discipline, and a team first attitude. In essence they work toward becoming tip of the arrow-ers. This can lead to a successful winning team culture.

On the other end of the spectrum, a loud, contagious, back of the arrow group, especially when leadership positions are involved, can pull the middle of the arrow in the wrong direction.

If complaining, blaming, excuses making, and a me-first entitlement attitude is allowed to run rampant, the culture can become toxic.

In Other Words

Where Do You Want To Be?

Building a winning culture often begins when the tough questions are asked and addressed.

Now comes your moment of truth. Think back for a moment to any team or group you are or have been a part of. Sports, work, recreational, etc.

Where do you think you were/are on the arrow?

Where do you think your teammates feel/felt you are on the arrow?

Where do you want to be on the arrow?

Time to key up the Herb Brooks speech in the movie Miracle, “This is your time!….Now go out and take it!”

For more Building a Winning Team Culture articles be sure to check out our blog (here) or pick up your copy of Building a Winning Culture in High School Sports….and Beyond today.

Thanks for reading and stay tuned for our next post in this series: Blind Spots.

The post How to Building A Winning Culture in Team Sports: The Team Culture Arrow (2023) appeared first on Carbon9d.

Feeling complacent or stuck in your current routine?

Do you need a little kick in the a&%?

We’ve all been there. Waking up every day, going through the motions, and feeling like we’re not making any progress.

But what if I told you that a simple (well, not that simple) 90-day challenge could be the key to unlocking your full potential?

Let’s explore how a 90 day challenge can have a positive imapct on so many aspects of your life.

What’s waiting for you just outside your comfort zone?

The 90-Day Challenge: A Catalyst for Personal Growth

By challenging yourself, you can learn new things, face fears, and gain a sense of confidence that can carry over into all aspects of your life. It can even have surprising benefits, beyond the physical.

In his book The Comfort Crisis, author Michael Easter explains

“Discomfort is both physical and emotional. It’s hunger, cold, pain, exhaustion, stress, and any other trying sensations and emotions. Our comfort drive led us to find food. To build and take shelter. To flee from predators. To avoid overly risky decisions. To do anything and everything that would help us live on and spread our DNA. So it’s really no surprise that today we should still default to that which is most comfortable.

Except that our original comforts were negligable and short-lived, at best. In an uncomfortable world, consistently seeking a sliver of comfort helped us stay alive. Our common problem today is that our environment has changed, but our wiring hasn’t (1).”

Make it Stick

Did you know that it takes 18 to 254 days, with the average being 66 days to form a new habit, depending on the task and the individual?

In 2009, researchers from the University College of London looked at what it took to achieve 95% automation for eating, drinking, and exercise behaviors of post-grad college students.

The researchers found that “early repetitions result in larger increases in automaticity than those later in the habit formation process, and there is a point at which the behaviour cannot become more automatic even with further repetition (2).”

The researchers also found that falling off the wagon for a day “resulted in a non-significantly lower SRHI (Self-Report Habit Index) score the following day, but there were no longer-term costs associated with a single omission (2).” Missing two or more days in a row on the other hand can have more impact.

According to the researchers “creating new habits will require self-control to be maintained for a significant period before the desired behaviours acquire the necessary automaticity to be performed without self-control (2).”

Okay, to be safe, let’s make it 90 days!

Think about this for a moment:

● 90 minutes is 6.25% of a day.
● 90 days is roughly 25% of a year.
● 90 days is 0.32% of a lifetime (78yrs)
● 90 days is also 0.62% of a lifetime after the age of 30 (0.82% of a lifetime over 40)

That is a short commitment for a potential lifetime of positive results.

Whether it be a 90 day workout challenge, 90 day weight loss challenge, or a 90 day transformation, there are many benefits to stepping outside your comfort zone. Let’s look at 5 of them.

5 Benefits To Stepping Outside Your Comfort Zone

1. Personal Growth

It can lead to personal growth. By trying new things, you’re forced to learn and adapt in ways that can help you become a more well-rounded and resilient individual. Secondly, it can help you build confidence. As you face and overcome challenges that once seemed insurmountable, you gain the ability to believe in yourself and your abilities.

There are resources everywhere! 

• Want to improve your personal finances? Check out this guy (there’s a reason he has close to 30k 5-star amazon reviews). 
• Learn mindfulness? Would George Mumford, the guy who taught Michael Jordan, Kobe Bryant, Phil Jackson and more, suffice? 
• Start a blog or website? Jon Morrow’s story is remarkable and inspiring.
• Do your first or improve your chin ups?
• Lose some weight/decrease inflammation?
•  Crush that race? Look no further than Chris Hinshaw’s Aerobic Capacity.

2. Overcoming Fears

Overcoming fears. Fear is often the biggest obstacle to trying new things, but by confronting it, you can become more comfortable with being uncomfortable. This can lead to a sense of empowerment, especially when you realize that fears can be conquered.

Maybe it’s public speaking, learning how to dance, traveling solo, or…writing something outside your comfort zone.

3. New Knowledge and Experience

Stepping outside your comfort zone can expand your knowledge and experiences. It can expose you to new ideas, cultures, and perspectives, allowing you to learn and grow in ways that you otherwise wouldn’t have.

4. Improved Mental and Physical Fitness

Physical fitness is an important component of a healthy life. Besides improving overall health, it can increase energy and improve mental health, and regular physical activity can help form healthy habits.

Additionally, physical fitness can be incorporated into a 90-day challenge, which is designed to help people achieve personal and physical growth. Setting a specific challenge can help establish goals and increase the likelihood of sticking to them. Check out this study on effective goal setting. Or, try the paperclip method that helped this guy earn $200,000 plus.

5. Discipline and Positive Habit Formation

A 90-day challenge is a good timeframe because it’s long enough to establish habits but short enough to avoid burnout. Challenges can include improving physical fitness, weight loss, or completing a race.

A 90-day challenge can have surprising benefits beyond the physical. For example, developing discipline can help improve decision-making across all aspects of life. Improved focus and attention can lead to better work performance or academic achievement. (For a great book on discipline, check out Jocko Willink’s Discipline Equals Freedom).

For those who struggle with self-esteem, completing a 90-day challenge can lead to a sense of pride and accomplishment, leading to an improvement in emotional health.

Building Momentum and Following Through

Now, how can you get started on your own 90-day challenge?

The first step is to determine your goals and rally support around you. This could be through a community, family, or friends. Having a support system can help keep you accountable and motivated.

Design a plan that is realistic and attainable, setting milestones that are achievable within the 90-day timeframe. Finally, track your progress and don’t get discouraged if there are setbacks.

Personal Growth Is a 90 Day Challenge Away

Stepping outside your comfort zone can lead to personal growth and improved physical health.

Leaning into unfamiliar territory can feel daunting, but that’s because growth lies in the challenges and obstacles that we must overcome. That’s what makes it worth it.

By participating in a 90-day challenge, you can set goals and achieve unexpected benefits that go beyond physical improvement. You’re taking control of your life and experiencing growth that wouldn’t otherwise be possible.

You’ll develop discipline and resilience, and the satisfaction of reaching your goals will spill over into other aspects of your life.

Remember, the key is to start small and build upon your progress.

So, take that first step outside of your comfort zone, and see where it takes you.

Thanks for reading!

Check out our blog for more articles like this. If you are looking for a 90 day challenge (warning, shameless plug ahead) check out our new book Carbon9D Challenge: 90-Day Physical and Mental Fitness Challenge.

References

1. Easter M. The Comfort Crisis. Rodale Books (Penguin Random House). New York, NY. 2021.
2. Lally P et al. How are habits formed: Modelling habit formation in the real worldy. European Journal of Social Psychology. 40; Pp 998-1009. 2010.

The post 90 Day Challenge: Stepping Outside Your Comfort Zone in 2023 appeared first on Carbon9d.

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CAenean sapien nunc, aliquam et sollicitudin a, mollis sit amet odio.

Proin gravida nibh vel velit auctor aliquet. Aenean sollicitudin, lorem quis bibendum auctor, nisi elit consequat ipsum, nec sagittis sem nibh id elit. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Aenean sapien nunc, aliquam et sollicitudin a, mollis sit amet odio.

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Ingredients: 

1/4 cup fresh lemon juice
1 1/2 tbsp. lavender simple syrup (see below)
1/4 tsp. Grenadine
3 dashes bitters

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Proin gravida nibh vel velit auctor aliquet. Aenean sollicitudin, lorem quis bibendum auctor, nisi elit consequat ipsum, nec sagittis sem nibh id elit. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Aenean sapien nunc, aliquam et sollicitudin a, mollis sit amet odio.

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Proin gravida nibh vel velit auctor aliquet. Aenean sollicitudin, lorem quis bibendum auctor, nisi elit consequat ipsum, nec sagittis sem nibh id elit. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Aenean sapien nunc, aliquam et sollicitudin a, mollis sit amet odio.

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Proin gravida nibh vel velit auctor aliquet. Aenean sollicitudin, lorem quis bibendum auctor, nisi elit consequat ipsum, nec sagittis sem nibh id elit. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Aenean sapien nunc, aliquam et sollicitudin a, mollis sit amet odio.

Ingredients: 

Consequat ipsum, nec sagittis sem nibh id elit. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Aenean sapien nunc, aliquam et sollicitudin a, mollis sit amet odio.

Proin gravida nibh vel velit auctor aliquet. Aenean sollicitudin, lorem quis bibendum auctor, nisi elit consequat ipsum, nec sagittis sem nibh id elit. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Aenean sapien nunc, aliquam et sollicitudin a, mollis sit amet odio.

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Ingredients:

1/4 cup fresh lemon juice
1 1/2 tbsp. lavender simple syrup (see below)
1/4 tsp. Grenadine
3 dashes bitters

1/4 cup fresh lemon juice
1 1/2 tbsp. lavender simple syrup (see below)
1/4 tsp. Grenadine
3 dashes bitters

Proin gravida nibh vel velit auctor aliquet. Aenean sollicitudin, lorem quis bibendum auctor, nisi elit consequat ipsum, nec sagittis sem nibh id elit. Lorem ipsm dolor sit amet, consectetur adipiscing elit. Aenean sapien nu.

The post Be Simply Stylish appeared first on Carbon9d.

Proin gravida nibh vel velit auctor aliquet. Aenean sollicitudin, lorem quis bibendum auctor, nisi elit consequat ipsum, nec sagittis sem nibh id elit.

Consequat ipsum, nec sagittis sem nibh id elit. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Aenean sapien nunc, aliquam et sollicitudin a, mollis sit amet odio.

Proin gravida nibh vel velit auctor aliquet. Aenean sollicitudin, lorem quis bibendum auctor, nisi elit consequat ipsum, nec sagittis sem nibh id elit.

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