Morning Routine Part II – Text Format

Topic Progress:


The following is the video and audio transcript and includes timings, for a more comprehensive learning experience.

  • Cold shower is not a fad – 0:55
  • Moderate to intense discomfort – 2:13
  • Mitochondria, Nietzsche and will power – 3:05
  • Physiological benefits of the cold shower – 5:11
  • How to get started with cryotherapy – 5:57
  • Heat vs cold in the morning – 10:30
  • Structured and non structured meditation techniques – 11:23
  • Ask us bout the non structured sun salutation chant – 12:50
  • Morning meditation and your mind strength – 14:36
  • Space and silence – 16:19

00:00:08.960 –> 00:00:15.590
the Spartan mind strength podcast the
podcast for mental grit and resilience

00:00:15.590 –> 00:00:22.150
hosted by Vie Binga and Tim Ganley

00:00:22.150 –> 00:00:27.850
hello this is Tim and this is Vie and we
welcome you to another episode of the

00:00:27.850 –> 00:00:32.860
Spartan mind strength podcast so last
week we talked about morning routines

00:00:32.860 –> 00:00:38.110
and we’re going to start now breaking
down what we do and also some other

00:00:38.110 –> 00:00:44.710
morning routines so today’s are going to
be meditation and cold showers stay

00:00:44.710 –> 00:00:58.480
tuned we’ll be right back cold showers
now I know cold showers are the new

00:00:58.480 –> 00:01:05.080
buzzword with wim hof doing the Iceman
thing everybody’s talking about Tim

00:01:05.080 –> 00:01:12.670
Ferriss Dave Asprey it’s it’s like this
big new thing that’s out and there’s a

00:01:12.670 –> 00:01:18.070
lot of fluff behind it mm-hmm now
cutting through the fluff and cutting

00:01:18.070 –> 00:01:23.950
through the new that it’s brand new I
know when we were in Greece there was in

00:01:23.950 –> 00:01:30.190
Athens there’s a gym that was created by
who Aristotles and in that gym

00:01:30.190 –> 00:01:36.610
they actually showed where they did cold
baths yes yes and we can even take it

00:01:36.610 –> 00:01:41.740
even to India where the term and I
want you to just use the Sanskrit word

00:01:41.740 –> 00:01:46.990
real quick what what is it – ishnan – and
that means cold therapy yes

00:01:46.990 –> 00:01:53.400
so this isn’t a new era thing this isn’t
something brand new that somebody just

00:01:53.400 –> 00:01:58.930
created a couple years ago this is going
back hundreds if not thousands of years

00:01:58.930 –> 00:02:07.900
yes thousands of years yes and so they
found benefits in this what are the

00:02:07.900 –> 00:02:15.640
benefits of why they do it and why
should we be doing it it’s all it’s all

00:02:15.640 –> 00:02:25.180
about creating moderate to intense
discomfort for our body our mind and our

00:02:25.180 –> 00:02:33.069
emotions and it was very very well put
by German philosopher Nietzsche when he

00:02:33.069 –> 00:02:37.840
said whatever does not
kill you makes you stronger and the

00:02:37.840 –> 00:02:46.090
scientific term is hormesis in other
words we were not meant to be

00:02:46.090 –> 00:02:53.319
comfortable all the time we were meant
to go through discomfort of all sorts in

00:02:53.319 –> 00:03:03.040
order for us to grow and today they show
that the the whole all of the

00:03:03.040 –> 00:03:09.159
benefits come due to our mitochondria
and mitochondria real quick is what

00:03:09.159 –> 00:03:15.730
helps us produce energy actually what we
use in ourselves to produce energy and

00:03:15.730 –> 00:03:20.769
that applies physiologically mentally
and emotionally

00:03:20.769 –> 00:03:24.209
so you’re saying taking cold showers
helps you mentally and emotionally

00:03:24.209 –> 00:03:28.620
exactly along with physical I know the physical aspect and we’ll get a little bit more into that

00:03:28.620 –> 00:03:36.340
how does it help the mental aspect it
helps us learn that we are gonna be

00:03:36.340 –> 00:03:41.889
okay and that we are not gonna die that
this is not gonna kill us

00:03:41.889 –> 00:03:50.859
so it’s a the decision that we make to
go face the cold knowing that we will

00:03:50.859 –> 00:03:59.260
come out better from it is major it
gives us it creates that ability for us

00:03:59.260 –> 00:04:06.489
to have willpower we can face harsh
situations and we’ll survive I know that

00:04:06.489 –> 00:04:12.129
for me the hardest part is walking to
the shower once the water hits me it’s

00:04:12.129 –> 00:04:18.579
simple it isn’t as bad as what I have
in my mind and I’ve done this hundreds

00:04:18.579 –> 00:04:23.620
of times thousands of times but it’s
still that’s the worst part is

00:04:23.620 –> 00:04:30.009
walking and I want to bring up a it was
a Viking proverb is and I’m gonna try to

00:04:30.009 –> 00:04:37.810
phrase it correctly is fear makes the
wolf bigger yes and that’s the same

00:04:37.810 –> 00:04:41.949
thing with the water if you’re afraid of
the coldness but actually once you

00:04:41.949 –> 00:04:47.919
get into it you realize how simple it is
exactly and by the by the end say

00:04:47.919 –> 00:04:50.750
however long
you’re doing it for by the end it’s

00:04:50.750 –> 00:04:54.199
you know I I feel I could stay in there

00:04:54.199 –> 00:05:00.259
even longer it’s just I’m bored now
and I need to get out of there so it

00:05:00.259 –> 00:05:04.250
becomes it becomes simple and I know
they also talk about it helps with

00:05:04.250 –> 00:05:09.280
depression so there’s a lot of
positive things to taking cold showers

00:05:09.280 –> 00:05:15.500
for a little bit exactly tremendous
physiological benefits it helps with

00:05:15.500 –> 00:05:22.820
your breathing with the skin the
adrenaline the endorphins all that but

00:05:22.820 –> 00:05:29.800
it’s but most importantly it’s that
emotional and mental aspect it’s

00:05:29.800 –> 00:05:36.350
trusting that you are strong enough to
do it if the cold the real cold

00:05:36.350 –> 00:05:42.050
doesn’t kill you you know there are so
many other things that won’t kill you

00:05:42.050 –> 00:05:48.530
so speaking of that cold showers and I
know that there’s all these ice baths

00:05:48.530 –> 00:05:53.979
yes where people jump in and there’s
cryotherapy that’s all this stuff which is a greek word

00:05:53.979 –> 00:06:00.949
yes of course what’s the best way to start
into this should you just jump into an

00:06:00.949 –> 00:06:07.820
ice tub or what how do you really get
into doing the cold showers so that it

00:06:07.820 –> 00:06:15.740
doesn’t kill you it makes you stronger
keep it simple going back to the to

00:06:15.740 –> 00:06:22.370
the shit acronym simple hormetic
implementable and time-tested we know

00:06:22.370 –> 00:06:28.370
it’s time-tested we know it is hormetic
definitely now we want to keep it simple

00:06:28.370 –> 00:06:34.330
and implementable so we are
actually doing it the simplest way is

00:06:34.330 –> 00:06:43.460
with a shower at the in in the morning at
the end if you’re gonna take a shower

00:06:43.460 –> 00:06:51.110
take your shower and at the end turn it
to as cold as you can tolerate it for

00:06:51.110 –> 00:06:56.840
say 10 seconds at first if this is your
first time and when you say as cold as

00:06:56.840 –> 00:07:01.039
you can tolerate it can still be warn
foe some people it might be actually

00:07:01.039 –> 00:07:03.869
85 degree water exactly what you wanna

00:07:03.869 –> 00:07:10.020
do is you want to be really
uncomfortable and shiver and think oh my

00:07:10.020 –> 00:07:16.080
goodness I can’t take this you you want
the moderate to intense discomfort is

00:07:16.080 –> 00:07:23.369
gonna be different for every one of us
the idea is make yourself really really

00:07:23.369 –> 00:07:31.199
uncomfortable shiver think I can’t take
this and then 10 seconds it’s maybe five

00:07:31.199 –> 00:07:37.439
seconds maybe even five seconds and
then go back if you need to if you need

00:07:37.439 –> 00:07:44.240
to go back to your comfortable
temperature or just end it there and

00:07:44.240 –> 00:07:51.059
get out of the shower so you don’t need an ice a whole bunch of ice no you don’t need to have a whole

00:07:51.059 –> 00:07:59.159
set up and do all this and no no you
don’t start with small steps as long as

00:07:59.159 –> 00:08:05.789
they are uncomfortable keep it simple
and do it do it every day the first the

00:08:05.789 –> 00:08:11.719
first few times is going to really suck
actually I say it’s always gonna suck

00:08:11.719 –> 00:08:18.360
but but it but you are gonna feel so
amazing after having done it especially

00:08:18.360 –> 00:08:24.180
first thing in the morning you start
your day really really accomplished I

00:08:24.180 –> 00:08:29.519
mean you did something that caused you
major discomfort and you survived

00:08:29.519 –> 00:08:37.130
imagine all the other things you can do
through your day and now we’re the ice

00:08:37.130 –> 00:08:42.479
the bath should that be something
somebody starts looking at going toward

00:08:42.479 –> 00:08:47.939
after they’ve done the cold showers for
a while or or is that just too far out

00:08:47.939 –> 00:08:58.769
it it depends it I I say you always
want to cause more and more discomfort

00:08:58.769 –> 00:09:06.449
for yourself so if the shower starts
becoming really simple because the

00:09:06.449 –> 00:09:14.250
temperature will only get so cold then
go towards the ice baths if you have the

00:09:14.250 –> 00:09:17.189
room for
it you know if you have the place for it

00:09:17.189 –> 00:09:24.539
it’s definitely worth going or if there
is a cryotherapy place close to you

00:09:24.539 –> 00:09:30.959
that you want to explore you know go and
do it but be very careful be very

00:09:30.959 –> 00:09:38.249
careful still don’t don’t go too far moderate to intense
moderate to intense don’t go too far

00:09:38.249 –> 00:09:43.199
because it can it can hurt you be very

00:09:43.199 –> 00:09:51.959
I’d rather be safe than sorry excellent
so that is about cold showers yes we’ll

00:09:51.959 –> 00:09:58.549
be right back to talk about medication
stay tuned

00:09:59.509 –> 00:10:04.499
do you like what you hear the Spartan
mind strength podcast is available on

00:10:04.499 –> 00:10:10.259
Apple podcast and all other popular
podcast destinations please subscribe

00:10:10.259 –> 00:10:13.169
today and consider leaving us a rating
and Review

00:10:13.169 –> 00:10:18.839
it helps us spread the word and help
others find our content don’t forget to

00:10:18.839 –> 00:10:23.489
leave a comment and any questions you
may have Tim and Vie would love to hear

00:10:23.489 –> 00:10:25.759
from you

00:10:26.370 –> 00:10:33.930
and we’re back we talked about cold
showers before we get into meditation I

00:10:33.930 –> 00:10:40.470
just want to ask a quick question what
about doing like a sauna or a hot shower

00:10:40.470 –> 00:10:47.939
something like that in the morning heat
makes you relax

00:10:47.939 –> 00:10:59.639
well heat in terms of not not hot yoga yeah I never relaxed in hot yoga but heat in terms of a nice warm shower sauna

00:10:59.639 –> 00:11:04.949
all that so ideally you don’t want to do
it in the morning you don’t want to

00:11:04.949 –> 00:11:10.889
start your day with something that
relaxing now if you’re gonna if you have

00:11:10.889 –> 00:11:15.569
to take your hot shower and stuff in the
morning finish with cold and that will

00:11:15.569 –> 00:11:21.930
help the brain boom throughout the rest of the day exactly exactly it gives you that unfair advantage

00:11:21.930 –> 00:11:28.769
excellent now meditation there is two
types that we call and that is

00:11:28.769 –> 00:11:34.170
structured and non-structured correct
and there’s a lot of definitions out

00:11:34.170 –> 00:11:38.939
there what structured is what
non-structured is so I want to use what

00:11:38.939 –> 00:11:44.999
we consider our definition so can
you say what structured meditation is

00:11:44.999 –> 00:11:53.699
through our definition for us structured
meditation is sitting properly with your

00:11:53.699 –> 00:12:03.509
spine erect and focusing on your breath
or at the tip of your nose or on your

00:12:03.509 –> 00:12:11.939
third eye what about your or and
ideally your the area below your

00:12:11.939 –> 00:12:18.360
belly button which is what your second chakra which
would be in common terms your second

00:12:18.360 –> 00:12:24.769
chakra okay what is non structured
non-structured meditation involves

00:12:24.769 –> 00:12:35.459
physical movement you are still focused
but your body is not still okay so like

00:12:35.459 –> 00:12:39.690
walking walking
moving meditations are

00:12:39.690 –> 00:12:45.210
huge as a non-structured exactly
preparing the coffee for you right

00:12:45.210 –> 00:12:50.490
that’s a non structural meditation even
doing like a Sun Salutation could be

00:12:50.490 –> 00:12:54.840
considered a non structured meditation
absolutely and there I know when you were

00:12:54.840 –> 00:13:02.640
doing teacher training you were using a
song yes or a mantra a chant yes that

00:13:02.640 –> 00:13:06.300
everyone loved exactly can where did that
come from

00:13:06.300 –> 00:13:13.860
that was from Mount Madonna Institute
from Baba Hari Dass and it was it was

00:13:13.860 –> 00:13:20.820
a chant that it was specific for the Sun
so it was using all different names for

00:13:20.820 –> 00:13:28.560
the Sun like life-giving omnipresent
all those and the students go through

00:13:28.560 –> 00:13:37.500
the Sun Salutations keeping track of
themselves of where they are at so you

00:13:37.500 –> 00:13:44.520
would change position during the Sun
Salutation according to the chant so it

00:13:44.520 –> 00:13:51.930
was the to me it’s one of the best
non-structured meditation practices the

00:13:51.930 –> 00:13:59.190
benefits of it are amazing excellent and
that also gets into when you start

00:13:59.190 –> 00:14:04.620
talking about doing teaching teaching
yoga when you don’t practice yes you’re

00:14:04.620 –> 00:14:09.240
actually really focused you’re doing
meditation by teaching especially when

00:14:09.240 –> 00:14:12.570
you’re doing it on a paddleboard exactly

00:14:12.570 –> 00:14:19.380
I love it it’s my ideal non-structured
meditation that’s why I say I believe

00:14:19.380 –> 00:14:27.690
that every yoga teacher at least once in
their career they should teach yoga on a

00:14:27.690 –> 00:14:35.070
paddleboard without doing the practice though without it yeah makes a huge difference now let’s

00:14:35.070 –> 00:14:41.520
get back to morning yes so there’s all
different styles of non-structured yes

00:14:41.520 –> 00:14:48.210
and we’ll be getting into a lot of those
styles down the road but let’s talk

00:14:48.210 –> 00:14:58.350
about morning routine why is it’s so important
to meditate in the morning by meditating

00:14:58.350 –> 00:15:07.260
in the morning you are creating space
in your mind in other words by directing

00:15:07.260 –> 00:15:15.890
your focus at a very very simple thing
that one pointed attention it allows

00:15:15.890 –> 00:15:22.710
inspiration to come into your mind when
our mind is all over the place when we

00:15:22.710 –> 00:15:26.670
think about everything we have to do
okay what am I gonna wear what am I

00:15:26.670 –> 00:15:34.740
gonna eat what’s on the news what is in
my mailbox all that stuff my mind is all

00:15:34.740 –> 00:15:41.220
over the place so inspiration cannot
come in I’m too busy

00:15:41.220 –> 00:15:49.470
by allowing space in my mind either
through sitting and focusing at the area

00:15:49.470 –> 00:15:56.490
below my belly button or by just
focusing on making the coffee or

00:15:56.490 –> 00:16:03.480
anything like that then there is room in
my mind for great ideas to come in it’s

00:16:03.480 –> 00:16:10.590
very simple if you if the if the
glass is full of water there is no more

00:16:10.590 –> 00:16:20.790
water than you can pour in right as simple as that so that’s the same with your brain now you used the term space yes and that’s

00:16:20.790 –> 00:16:27.450
going back to ayurveda that space is
in ayurveda there’s what five elements and

00:16:27.450 –> 00:16:36.930
those are and it’s the space air Fire
Water and Earth and space is always

00:16:36.930 –> 00:16:42.480
controlled or space controls
meditation exactly in order for us

00:16:42.480 –> 00:16:54.300
to create space in our body mind and
emotions we need to create space in our

00:16:54.300 –> 00:17:01.650
brain that’s it’s as simple as that and
the only way the only way to create

00:17:01.650 –> 00:17:07.410
space in our brain is through meditation

00:17:07.410 –> 00:17:14.790
reducing the amount of thoughts through
silence through silence and that silence

00:17:14.790 –> 00:17:20.400
can be structured or non structured so
since you’re using the term silence is

00:17:20.400 –> 00:17:26.910
saying a mantra or listening to a
mantra is that considered silence or is

00:17:26.910 –> 00:17:31.620
that considered what is what is that
that’s an awesome question for some

00:17:31.620 –> 00:17:37.800
people this may be considered silence it
depends where they are at it depends how

00:17:37.800 –> 00:17:45.000
how much chatter there is in their life
in their mind so when there is a lot of

00:17:45.000 –> 00:17:52.050
chatter in their mind just by focusing
to the to one particular mantra over and

00:17:52.050 –> 00:17:57.840
over that is silence enough so yeah
that’s why it depends on the person

00:17:57.840 –> 00:18:04.620
ok and when like we go to a yoga class
and they tell you to meditate yeah or

00:18:04.620 –> 00:18:12.060
you take a meditation class yes why is
that so much more difficult than what we

00:18:12.060 –> 00:18:18.240
do in the morning because usually most
of the classes they say empty your mind

00:18:18.240 –> 00:18:22.080
and for a lot of us that just doesn’t
make sense

00:18:22.080 –> 00:18:28.580
how can I empty my mind what happens
when we try to slow down our thoughts

00:18:28.580 –> 00:18:35.490
then all these hidden thoughts start
popping up so we ignore the regular

00:18:35.490 –> 00:18:42.180
thoughts and then thoughts that are
deeper in are gonna start coming up so

00:18:42.180 –> 00:18:47.520
it’s impossible for us to empty our mind
and that is perfectly fine we’ll never

00:18:47.520 –> 00:18:56.730
actually empty our mind not in this
reality so we have to quit fighting to

00:18:56.730 –> 00:19:03.090
empty our mind and simplify and just
have as minimal thoughts as possible

00:19:03.090 –> 00:19:10.890
excellent let’s close it okay talking
about silence right thank you all so

00:19:10.890 –> 00:19:18.120
much for being here much much love from
both of us namaste kala may we all be

00:19:18.120 –> 00:19:24.630

00:19:25.580 –> 00:19:31.500
if you found today’s show helpful please
give us a rating a review or both and

00:19:31.500 –> 00:19:34.679
subscribe to the podcast and never miss
an episode

00:19:34.679 –> 00:19:43.710
as always namaste Kalaa which in greek
means may we all be well this program

00:19:43.710 –> 00:20:03.009
copyright true fitness incorporated all
rights reserved


All information provided here is for informational and educational purposes only, and is not to be construed as medical advice or instruction. No action should be taken solely on the contents of this Podcast. Please consult your physician or a qualified health professional on any matters regarding your health and well being or on any opinions expressed within this Podcast.

You assume all responsibilities and obligations with respect to any decisions, advice, conclusions or recommendations made or given as a result of the use of this Podcast.

When you are done with this lesson, click the “mark lesson complete” orange button. 🙂