Hey Team, Here’s a quick update on our live call schedule: - Regular live calls will take place fortnightly on Wednesdays at 12pm (GMT+13). - To make the most of the lead-up to Christmas, we’ll be doubling up the next two sessions on: - 11th December, 12pm (GMT+13) - 18th December, 12pm (GMT+13) - After the Christmas break, our first call of the new year will be on 22nd January at 12pm (GMT+13). Please post your questions in the community page—Dave will answer them, and we’ll dive deeper into them during our next sessions. Meeting links for all live calls will be available in the Calendar. We’re also considering introducing an 8pm (GMT+13) live call to better suit different time zones and lifestyles. Would this time work for you? Comment below if you’re interested or have suggestions for a better time! Looking forward to hearing your suggested times! Kate

By nature our jobs/lives require us to be switched on - in a high arousal or high energy state. Think about your own busy day - deadlines, multi-tasking, sitting, looking at screens, dealing with people, work life balance and the list goes on. Amongst the busyness of your day are you actively shifting back into a calm state OR do you tend to stay in that high arousal state? If you do you will get a lot done but it tends to come at a cost over the long term. Let me explain. Our bodies are the masters of compensation - we are adaptive machines. Staying in the busyness of our days and not allowing for intermittent disciplined recovery, during your day, results in bodily adaptations as a result of continued exposure to stress. Don't think of high level stress either, just think about the challenges and demands that are placed on you throughout your day and the necessity to get things done. This is the most common type of stress - it's not necessrily bad, it just demands a lot of our energy. However, it needs to be balanced with recovery (stress +recovery = growth). Every system in the body requires stress for optimal health. They all need stress to create adaptation for robustness. However, without adequate recovery you start building cumulative trauma of some form (emotional, physical, mental). This accumulative trauma builds up in our bodies and we simply adapt to it. Here are some of the signs and symptoms that we experience secondary to chronic stress. - Inability to concentrate or focus - Difficulty sleeping - Anxious or racing mind - Low energy throughout day - Brain fog - Emotional exhaustion - Moodiness - Irritability - Short temper - Inability to relax - Feeling overwhelmed - Body tension  We all develop different strategies to manage stress. These can range from adaptive strategies (like exercise, meditation, social support, being in nature….) to maladaptive strategies (like smoking, alcohol use, avoidance behaviors, excessive phone and social media use….. ). Maladaptive strategies are coping strategies to deal with stress, the problem is they tend to be things that activate our bodies stress response thus adding more load.

This is huge fight for our guy Carlos Ulberg. This was taken last week in fight camp during a recovery session. In this clip Carlos is 12 minutes into the 21 minute breathing flow that you will find in the breathing for calm and focus section of the Performance Breathing course. We programmed this for Carlos this camp as part of his active recovery which is imperative in a fight camp due to the high ridiculously high work load. Added benefits of the 21 minute breathing flow inlcude; 1. Improving focus + energy 2. Shift into a deep recovery state - balancing the nervous system + improving sleep quality 3. Self awareness. learn more about the condition of the body and mind. Check out the exhale phase of the breathing cycle - he is using his mouth - what are your thoughts on this- is this is right or wrong or does it not matter?