Category Archives: Inspiration

28 Nov in Luxembourg -Save the Date!

I have been asked to hold a presentation by “Friskis and Svettis” here in Luxembourg, and the good news is that it is open to everyone! So save the date and come on over! What is it all about? Check out below and look here for more information.

“The Walk of Health”
Are you frustrated because you are doing everything right from training to diet, but you don’t get the results that you want, and/or you are still in pain?
There is a huge orange zone between being healthy and being diagnosed with disease.
Join Nathalie in this active talk where we will go through “the walk of health” to find out how improper digestion impacts every aspect of your health, from fatty acid deficiency to shoulder pain.
Simply put, you cannot out-train a shitty diet or a poor digestion. Learn to recognize the clues that tells us when something is wrong, and what to do about it.

 

Day: Tuesday the 28th of November
Time: 19.00
Where: in Limpertsberg
Language: English
Address:  École Français (EF), 188 av de la Faîencerie, L-1511 Luxembourg
Cost: €10.- which also includes the Flex class starting at 20.00.

Hope to see you there! 🙂


Are Your Core Values on Rinse, Wash, Repeat?

You have probably read about the importance of core values, both for business and in your personal life. Maybe you have even done a workshop on the topic. Identifying your core values is one thing. But, what are you doing on a daily basis to put them into action, so that your core values will truly become a part of you?

“What are you doing on a daily basis to put them into action, so that your core values will truly become a part of you?”

For most people I think we get stuck at the slogan version, “have integrity” “be kind” “work hard” and so on.  The slogan version both sounds and looks good. But, it doesn’t say anything about how to implement that value on a daily basis. If you don’t have a clear daily map to guide you, how will you ever get to where you want to go? The difference is thinking that the top of the mountain probably looks good, compared to making it all the way up the mountain and enjoying the actual view. I think this key component is missed by most of us.

-Are you stuck at the “Slogan version”?

Excellent coaches are hard to come by, and I am always very happy when I find one that I think is worth listening to. Ben Bergeron belongs in that group, and I hope that this podcast will make you think about your core values and most importantly – how to implement them into daily actions. Even a small action put on rinse, wash, repeat will make a big impact given enough time.

Here is the link to the 30min podcast if you want to download it: Living Based on Core Values by Chasing Excellence.

And if your prefer to watch, here is the video of the podcast.

 

Have fun chasing excellence this weekend! 😉

 


Procrastinating? Let’s activate the Panic Monster!

Completing a task is easy, right? You set out a goal, and line up some intermediate steps to get you there. It’s just like walking up the stairs, taking one step at a time, and –voila– you are there. Mission completed. Well, if it is that easy, how come so many of us are still procrastinating? Did you start the new hydration plan yet? Did you go out running, or go to the gym like you had planned? Did you do your mobility exercises? And so on…so what gets in the way?

Wanting, planning or actually doing?
Wanting to do something, and even planning for it is very different to actually getting it done. Too often the instant gratification monkey takes over, and the rational decision maker is no longer in control of where we are going. It is not until the Panic Monster has been activated that we are able to deactivate the monkey.

What am I talking about?!
Tim Urban explains in his humorous and enlightening TED talk how a procrastinators brain work, and what all of these characters has to do with it. And, since we are all procrastinators on one level or another this means that he is talking about you and me…

Ok, so I recognize myself in this. Now what?
Be sure to set a deadline for your goal, this allows the Panic Monster to keep the instant gratification monkey quiet. Tell a friend about it, or even better, get a friend to join you, because this keeps you accountable. Then make the task not seem too daunting by dividing it into smaller pieces. Tim has written about it here in his blog as well.

Here is an easy example.
Goal: To drink 3 Liters of water, with added salt, per day, in 3 weeks.
If you are currently only drinking 1 Liter, 3 Liter a day will seem almost unimaginable. But, can you start your day with 1 big glass of water? Sure!
That is a very attainable step, and to remind yourself to get it done in the early morning, place the cup somewhere where you cannot miss it the night before. Easy!
After a couple of days, maybe your next step is to add drinking a big glass of water as soon as you get home. Again, no big deal, and this is an easy habit to adopt. Well, if you are using a large cup, or glass by now you have almost added a Liter of water to your day, and it was easy, right? Just continue down that path, and you will reach your goal swiftly without even having to activate the Panic Monster.

Wishing you a great weekend – where the instant gratification monkey won’t take over too much of your valuable time  😉

 


Photo credit to Sander Smeekes, Ethan Sykes and Benjamin Dada on Unsplash

As fresh as it gets from farm to table

I am currently in the US for a seminar on Nutrition. On Wednesday I had the great opportunity to visit the local farmers market in Boulder, Colorado. It was amazing to see all of the fresh organic produce, and the people behind it. I only wish I was staying longer and had a kitchen so I could use all of this amazing food. Unless you have your own vegetable garden it does not get fresher than this. Yumm!

The freshness of a vegetable or a fruit also directly translates into how much nutrition it contains. For every day it’s left on the shelf it looses nutrition through oxidation. That is why eating fresh, local and organic produce is the best way to go if you want to optimize the nutritional value of your food.

Very often I think that we get stuck in a routine and we buy the same stuff at the same store as we always do. Of course, it is convenient and saves us some time. But, I would like to remind you to try and think more local and farm fresh, rather than easy and pre packaged. Remember that every time that you buy something you vote with your money for that producer, whether you think about it or not. And that vote weighs heavier than you might think. The food industry has to follow quickly if we as buyers decide that we do not want to buy a certain product any more. And as many times as we eat in a day, week and year – that’s a lot of votes!

We are never going to “get rid of” the huge supermarkets and that is not the point. But, let’s not forget about our local heroes, trying to make a difference around the area where you live. It’s not easy for them to try and compete with the prices of the large corporations and the convenience of the huge supermarkets.

So I would like to ask you to try and support your local farming community in any way you can. Find out about where the different markets are and when you could visit one. Are there co-ops that delivers fresh produce? A lot of small local farmers also have chickens, maybe you can get your eggs from there? Why not buy a vegetable that’s in season that you haven’t tried before? Who knows maybe that recipe will become a new staple in your kitchen? Get out of your comfort zone a little and just try.

Remember that you have the ability to vote for fresh, local produce every time you buy food. So, vote wisely and support your local farmers and co-ops whenever you can. If for no other reason, it will simply taste better!

Enjoy your local Farmers Market 😉

 

 


http://www.chgeharvard.org/sites/default/files/resources/local_nutrition.pdf

Photo credit Nathalie Visser

Heal thyself by drinking tea! [part 3]

After having talked about the dangers of tea bags and natural flavors, let’s focus on the amazing powers of drinking tea.

Fresh tea leaves left out to dry, on the way to become tea.

Why is it that tea is healthy for us? and just to be very explicit when I say tea, I mean organic loose-leaf best quality you can get your hands on tea. So, unlike us animals that have the ability to run away from danger, a plant obviously cannot. Because it is stuck in one place it has to use other means in order to protect itself from things like UV-light, bugs and things that want to eat it. This protection comes from different kinds of polyphenols which are organic chemicals that have metabolic, toxic and therapeutic properties.

Harvesting tea leaves

Two of the most well known polyphenols in tea are called catechin and flavonoids. They are very powerful antioxidants, and have been used in many studies for cardiovascular disease and cancer prevention. So the plant, in this case tea, builds up a good defense mechanism for the environment where it lives so it can be strong and healthy. By drinking extracts from the tea plant (or drinking the entire leaves as in Matcha) we reap all of the benefits of the plants polyphenols. Pretty clever having the plants do all the work and we simply drink the benefits. We are for sure not the first ones to use this method to heal ourselves though, our animal friends in the wild already knows to eat certain types of plants to heal themselves from parasites or kill bacteria.

“If we can learn from animals that have used medicinal plants for millions of years, and then look at what they use it for, then we could learn interesting things,” de Roode says.[1]

Because each plant has a unique environment, it will build up a different combination of  beneficial polyphenols, from plant to plant. This is true for tea but also for all other plants. That is why, lets say an apple  that came from Sweden will taste different from an apple in Spain. They will also have a different polyphenol composition, even if it is the same type of apple. For this reason, it is very important to eat as many different types of vegetables and fruits as you can, to reap all of their different benefits and healing properties, and the same goes for drinking tea. Why limit yourself?

Checking out green tea in Japan.

Some of my favorite healing teas are Green Tea, Matcha, Pu’Erh, Oolong, and Yerba Mate. Here is a great overview of what’s what. Of course there are plenty of herbal teas as well that are excellent for health, such as mint, olive leaf, fennel, nettle, ginger, and chamomile  just to mention a few.

On a recent trip to Taiwan I had the opportunity to sample plenty of fantastic Oolong and Pu’Erh teas. The very best Oolong teas are all made in Taiwan and can only be bought in the country, as the locals are so fond of their oolong tea that they don’t want to export their top quality ones. I also had the chance to sample some really fancy old Pu’Erh teas from as far back as 1975! But, honestly I could not really tell a huge difference between the ages. What I did notice though was that the higher quality of the Pu’Erh, the sweeter and less earthy the taste.

 

I am carefully preparing green tea in a traditional outfit, on a trip in Japan.

We tend to be creatures of habit, so I would like to invite you to explore the amazing health benefits of drinking tea, and expand your tea horizon. Think of it as preventative and healing medicine that you can use daily. The next time you are out shopping, take the time to go into a proper tea shop and ask for help with finding a new tea. Just buy a small amount, and most important find out how you should brew your tea!

So many times I have friends who tell me that they don’t like drinking green tea, yet when they have it at my place they like it. That’s because a really high quality green tea should only be steeped in 70C for about 30s-1min. A lot of people leave it in a lot longer and/or use boiling water, and this makes the tea very bitter and quite nasty to drink. Don’t do that to yourself, or the tea!

Mixing teas has been known to be even more powerful – when the different organic chemicals interact their combined powers supersedes their individual ones. William Li mentions this is in his excellent TED talkCan we eat to starve Cancer?“. Tim Ferriss is also a fan of mixing teas and below is one of his morning versions.

Because many teas does contain caffeine (a diuretic), it is important to drink some water in between tea cups to stay well hydrated. I wish you a lot of fun in exploring the healing world of teas.

Wishing you all lots of creativitea and claritea! 😉

 

Tea Mind
Humilitea, Possibilitea, Qualitea, Solidaritea, Abilitea, Equalitea, Individualitea, Serenitea, Insanitea, Confidentialitea, Vitalitea, Creativitea, Sportea, Claritea, Realitea, Activitea, Longevitea, Impossibilitea, Familiaritea, Humanitea, Puritea, Levitea, Longevitea, Immunitea, Digestabilitea, Electricitea, Sensualitea, Femininitea, Festivitea…
~Letters to a Young Zentrepenur – The Republic of Tea

 

 

 


https://www.ncbi.nlm.nih.gov/pubmed/16968850

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5492114/

https://www.ncbi.nlm.nih.gov/pubmed/28723689

[1]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4267359/

Photo by Danurwendho Adyakusuma, Paul-Vincent Roll,  蔡 嘉宇 on Unsplash

Perspective On Success through Sergei Polunin

Sometimes you come across something or someone that reaches you on a deeper level and puts life in a bit of perspective. During recent travel I came across the documentary “Dancer” with Sergei Polunin, which did that for me, and I wanted to share it with you.

Sergei Polunin has been quoted to be the best male dancer of his generation, and has been linked to the very greatest of all time such as Nureyev and Barysjnikov. Being such an amazing performer and dancer does not come from nothing though, and this is the part that is so often forgotten in the search for success.  What does it really mean to be successful, and how far are you, and the people around you willing to go to make “it” happen? And when “it” does happen, was it worth the cost?

At what should have been the very height of his career, Sergei decided to say goodbye to the world of professional dancing by performing one last dance, depicting his struggle with the decision, in the video “Take Me To Church”. That video instantly went viral, and suddenly his life took on an unexpected direction.

If you get the chance check out the movie as well.

Thanks for reading and enjoy your weekend 😉


Poster for the film Dancer staring Sergei Polunin.
© West End Films.