Hello and welcome to 4-Minute Friday where I share, in four minutes or less, the latest things I’m doing to enhance my health, develop a better mindset, make day-to-day life easier, and other shenanigans.
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Today marks post #160 for HIB (I simply missed celebrating #150), so I thought I would open a Q & A link.
Before you read any further, add one or more of your questions, it’s completely anonymous!
Link here. Use code 61843 to enter!
New Modality I Tried This Week:
Cryotherapy.
No, not just the conventional cold plunge — an actual cryotherapy chamber.
It was a much different experience than a typical cold tub, which for me comes in the form of a Lake Michigan dip.
Rather than liquid, a cryotherapy chamber utilizes nitrogen gas and electricity to create a frigid environment — below -200F, in fact.
I’ve seen NBA guys post videos of their cryotherapy chambers and boast the vast benefits, so I had to find out for myself.
After donning a robe, undersized Cubs slippers, and a pair of thick socks, I spent 3 minutes in a chamber that reached -210F at one point.
You might be in disbelief at that number but honestly, it was nowhere near as uncomfortable as a traditional cold plunge.
This is simply because water conducts heat much more efficiently than air and cools you down significantly more in the same time period.
While I wish I could tell you the cryochamber cured all my deepest cuts, I’d be lying if I said I noticed a difference. Although, this was only a single session of course.
Personally, I find dipping in Lake Michigan a much colder experience that creates both a larger mental and physical shift.
However, if you’re a person who can’t stand a little cold water, a cryotherapy chamber might be something to investigate.
Side note: Avoid any type of cold therapy within the first 4-6 hours AFTER resistance training as it can blunt some of the positive training effects!
Strategy I’m Using for Deep Focus:
The Pomodoro Technique.
This incredibly simple time management technique has led to profound benefits for me.
As you all know, I’m a big believer in turning my phone off and dedicating 90-minute segments to get s*** (stuff) done.
Yet, after doing a couple of these bigger blocks, these longer time periods can be draining and often lead to less productivity.
Which is where The Pomodoro Technique has come to save the day.
It entails engaging in 25 minutes of deep focus separated by a 5-minute break. Engage without external distractions, including the ol’ tellyphone.
I find these even more beneficial from the sense that I can put my mind completely towards one task – as I’m doing at this current moment – and then shift gears at the end of 25 minutes.
And hey, those 5-minute breaks are perfect to get in some quick physical exercise to get the blood moving… or give those thumbs a workout on TikTok.
No judgement, you can do as you wish with your break AS LONG AS you abide by the timer and get back to work after.
After hitting 3-5 of these consecutively, take a longer 20-30 break and re-evaluate your to-do list.
If you’re someone who suffers from being pulled away by distractions or procrastination, give this a try!
Mindset I’m Embracing:
Lynn Conway, the former pioneer computer scientist and electrical engineer poses an incredible perspective:
“If you want to change the future, start living as you’re already there.”
Many — rather, most — try to change their way of thinking to feel a certain way for the ultimate goal of behavior change.
But what if this is the exact opposite of how we should go about it?
Our brains are quite foolproof.
If we want to be a certain type of person, it’s challenging to convince ourselves that we are without the historical evidence to back it up. Therefore, the confidence and mindset shift that we’re seeking is incredibly hard, if not impossible, to come by.
However, if we skip the mental juggle and begin with physical action, we can streamline this process and get tangible results.
This means we must be open to failure.
No one who started anything new outside of maybe LeBron James and Tiger Woods was great from the beginning.
Instead, they just began, got better, and didn’t get knocked off course by perfectionism.
No matter how small, taking little actions that align with the person you desire to be is irrefutably the best strategy.
Want to be a person who takes better care of your health? Purchase a gym membership and start with a short bodyweight circuit 2x per week.
Want to be a person who is more confident talking in front of a crowd? Speak up during team meetings and offer to give company updates.
As far as I can tell, there is no shortcut.
You must do the thing.
What else?
Racing in the Champaign Christie Clinic Half Marathon tomorrow for a tune-up prior to my full marathon in late June. Send good thoughts and say hello if you’re around!
Don’t let perfection become procrastination. Start now, figure it out on the go.
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DISCLAIMER
This is NOT Medical advice. Consult your medical professional before starting any supplement, diet regimen, or workout program.