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Your thoughts become your words.
Your words become your actions.
Your actions make up who you are.


There are a lot of benefits that come with proper breathing mechanics.
Studies have shown that deep breathing benefits asthma sufferers and reduces stress.
Chronic stress leads to quick, shallow breathing which then becomes a habit.
Shallow breathing impoverishes the cells of the body and slows metabolism.
Deep breathing releases endorphins-(the bodies own painkillers) into the system.
This can help relieve headaches, sleeplessness, backaches and other stress related aches and pains.
Deep breathing helps to clear and focus the mind.


75% of the body is made up of water.
80% of the brain is made up of water.
75% of the muscles are made up of water.
92% of the blood is made up of water.
Water carries nutrients and oxygen to all cells in the body.
Water helps convert food into energy.
Water regulates body temperature.
1% dehydration results in thirst.
There is a 10% decrease in your mental performance when you feel thirsty.
2% dehydration reduces your ability to work.
4% dehydration results in lethargy, apathy and mental symptoms.
If you are dehydrated you are more likely to have trouble concentrating, be more irritable and have more headaches.
Long-term effects of being dehydrated include kidney and urinary tract infections, constipation, continence problems, and kidney stones.
If you are well hydrated, exercise feels more and more enjoyable.
How much should you drink?
Start with 1/2 your body weight in ounces from a clean water source.


Whatever diet you choose to fuel by, let the self discipline band be the anchor to help keep you on track.
Strive for the 80/20 lifestyle.
80% of the time eating clean enough (nutrient efficient) to absorb the 20% you mess up (nutrient deficient).
Progress to 90/10 then when it's "show time" go hard at 100%.
Remember nothing tastes as good as being lean feels.


Whatever strength & conditioning program you choose to strengthen your structure, let the self discipline band be there to remind you that hard work pays off.
Once you start to move better
you start to eat better
once you start eating better
you start to think better
once you start thinking better
you start the process of becoming conscious.


Get up with the sun.
Sleep with the moon.
The sun's energy is the catalyst for life.
Circadian rhythmicity is the key.
Sleep is the fundamental basis for psychological recovery.
Sleeping controls eating.
Physical repair is from 10pm to 2am.
Psychological regeneration is from 2am-6am.
You Body-Tearing takes place in the gym.
You Body-Building takes during your sleep.
Sleep, repair, recover, rebuild and regenerate.


21 Day Habit

Experts agree that it takes a minimum of 21 days of repetition to form a habit or change a behavior.
Dr. Andrew Weil says, "Anything you do with repetition and emotion will become your reality."
Self audit: A simple assessment to re-focus, re-gather your life, work, strength and weaknesses.

Let the self discipline band assist you in your quest to stop smoking, help your addiction (drug,alcohol) or whatever your vice may be, positive or negative. It also makes for a great focal point for Attention Deficit Disorders. Start to plug the leaks in your psyche by dealing with reality.