The real reason too much sitting is bad for you

Amy Cuddy does a great TED talk on the power of body language.

Put aside twenty minutes and watch it here:

https://www.youtube.com/watch?v=Ks-_Mh1QhMc&t=109s

One of her more interesting points is that two minutes of what she calls “power posing” increases your testosterone.

Alright, why does that matter?

Because in modern life our movement patterns are typically flexion-dominant, i.e. hands closed, head forward and down, arms and legs in front of the body.  Think of the fetal position as an extreme version of this.

It’s a defensive/submissive posture.

Most of us sit in a car on our way to a job…where we sit at a desk all day before sitting in a car again, only to wind up, you guessed it…sitting on the couch.  And for much of this roundtrip we’re bent forward at the waist, hands clutching our smart phone crack.

Like we’re re-living our glory months in the womb.

Extension, on the other hand, opens you up…

Arms away, head up, standing tall.

Picture the sprinter who launches into a victory pose as he crosses the finish line first.

It’s an aggressive/dominant posture.

The real problem with doing flexion most of the day is it bars you to some extent from the positive emotions you’d otherwise experience.  It’s harder to tap into the testosterone and serotonin fueled highs of confidence and well-being.

You’re also perceived as low-status by your peers.

That’s why I put my trainees into extension as much as possible during their sessions, to compensate.  And I’ll let you in on a little secret: it’s also a big reason why they ALWAYS feel better when they leave.

My point is your ancestors hunted, fought naked, and birthed babies without painkillers (perhaps the most badass of the three)…

You were born to DOMINATE.

It’s carved into your DNA.

Your physiology, almost above anything else, gives you access to it.

(Let that one sink in.)

Watch the video.

And if you’re keen to dominate your day with path and purpose, then you’ll love my 30 Day Transformation series.  It’s one success secret a day, gleaned from six years of my most popular emails.

To get The Conz in a daily IV drip and leave the umbilical cord at home, go here:

http://www.conorkellypersonaltrainer.com

Until next time…

Move well my friend,

Conor Kelly

A little known Harvey Specter success secret

I’ve recently taken to watching old episodes of Suits.

Why?

Two words: Harvey Specter.

If you haven’t seen the show, it’s set in the high stakes world of corporate law with its big dollar deals, cut-throat maneuvers, and boardroom-sized egos.

Harvey Specter is the hot-shot “closer” with a reputation for winning.

He may be fictional, but a fine study of success traits doth Mr. Specter make.

Unapologetic in his ambition, Harvey is an incurable action-taker.  He expects to win, but doesn’t get wound up when things (temporarily) don’t go his way.  He’s got a rock solid belief in his own abilities, and regularly bets LARGE on himself.

In one episode, he makes senior partner in the firm.

There’s a board meeting to announce his promotion.

In front of the board, Jessica, the firm’s boss, pranks Harvey by making him think the equity buy-in for senior partners (a cool half a mil) is payable right away.

Harvey goes white and says: “I have to pay the whole amount now??”

Turns out he’s just playing along.

Always the smooth operator, he later hands Jessica a cheque.

She goes: “You’ve had the money since you knew about the promotion?”

“I’ve had it since I first set my eye on becoming partner,” he replies with a smirk.

You go, Harv.

That’s called being all in, my friend.

As soon as you know you want something, act NOW as though it will happen and plan accordingly.

When’s the last time you bet on yourself like that?

The fitness equivalent might be committing to four to six months of a personal training program by paying in full on the first day.

Many clients have justified their investment to me in these terms.  Most find it hard to back out once all their chips are the table.

Now here’s the not-so-dirty little secret…

You don’t need Harvey’s confidence in order to do this.

In fact, I guarantee if you’ll ignore your doubts, and simply let yourself be willing to make that bet, your confidence will climb about ten notches, right then and there.

Author Jerry Sternin once said: “it’s easier to act your way into a new way of thinking than it is to think your way into a new way of acting.”

(That’s worth re-reading.)

So borrow a page from the great Harvey Specter’s script.

Take massive action.

Bet on yourself.

Keep moving forward.

Just don’t be surprised when this works.

If you liked this, you’re gonna love my 30 Day Transformation email series.

It’s one tip a day (featuring some of my most popular emails from the last six years) to help you be the best possible version of yourself.  It also includes a rare digital copy of my book chapter on The #1 Key To Transformation.

And it’s yours with my compliments.

You can subscribe here:

http://www.conorkellypersonaltrainer.com

I’m excited.

It’s gym time, then taking Olivia to the hairdresser.

Happy Betting,

Conor Kelly

 

St. Patrick’s Day: Fat Gain Bonanza

Fun fact: a 2012 estimate pegged the total amount spent worldwide on beer for St. Patrick’s Day at $245 million.

If we average it to $4 a beer, that’s over 9 ½ BILLION calories consumed.

(And we haven’t factored in other types of drinks, or the typical greasy fare that goes with them.)

It takes about 3,000 surplus calories to create 1 pound of fat.

So after some not-so-quick math we find that well over 3 million pounds of fat are added to world’s bellies, hip and thighs – IN ONE DAY.

Now THAT’s a party.

Let the treadmills of the world tremble in anticipation of the pounding they’ll get this week.

If a more sober mood strikes you, subscribe to my 30 Day Transformation email series.

It’s a “greatest hits” compilation of some of my most popular emails (one a day), and includes a rare bonus digital copy of the first chapter of my book about the #1 key to transformation…

…All with my compliments.

Get it here:

http://www.conorkellypersonaltrainer.com

Stay motivated as we count down the last days of winter.

And yes, you can start from Monday.

Happy St. Patrick’s Day,

Conor Kelly

Give me your very best

First things first, one of my fave motivational vids…

Take a minute and watch it here:

https://www.youtube.com/watch?v=-sUKoKQlEC4

Now, consider this…

It’s what you DO that your mind registers.

That’s what determines how you feel about that wonderful, mysterious and powerful thing called YOU.

Your self-image is the #1 thing that impacts how successful you are in any goal.

And your self-image mirrors your ACTIONS.

When you first wake up in the morning, how do you move?  Do you take small steps with your head down?  What does the expression on your face say?

Pay attention to this, then do me a solid and try this little exercise:

1.  Make your first strides out of bed long and purposeful.  Throw your shoulders back and lift your head.  Relax your face (there’s a lot of brain tissue dedicated to sensing the face, so any scrunching or tightening contributes greatly to your overall felt sense of tension).  Try to embody this dominant, relaxed posture as you go about your morning routine.

2.  When you walk out the door, strut like you mean it.  Imagine the Bee Gees Stayin’ Alive is your soundtrack.  Hell, you think Barry Gibb is singing about you.

“You can tell by the way I use my walk…

Damn right you can.

This is what being a badass looks like.

3.  The first time you cross a busy intersection, say to yourself as you cross, “God I’m spectacular.”  This’ll probably make you laugh, and that’s good.  You’ll look and feel like you don’t have a care in the world.

Do these three steps with total commitment, and I defy you to not have good things happen to you today.

Remember, no one else in the world is like you.

That makes you special.

You’re here for a reason.

One out of 100 million sperm.

Own it.

Later, hot stuff….

Conor Kelly