Morning Routine Part IV – Text Format

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Audio Guide

The same content as in the video section, delivered to you in only audio format for a versatile learning experience.


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the Spartan mind strength podcast the
podcast for mental grit and resilience

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hosted by Vie Binga and Tim Ganley

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hello this is Tim and this is Vie and welcome you
to another episode of the spartan mind

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strength podcast and today we’re going
to be on number four of the morning

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routine so this will be the last one for
morning routines and then we’re gonna

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move on to other things but today we’re
gonna spend some time talking about

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mobility training not flexibility
training but mobility training in the

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morning we’re gonna talk a little bit
about journaling but not journaling like

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you might know it we call ours smart
journaling and smart stands for specific

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measurable aligned realistic and
time-bound time-tested time-bound yes

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fancy and then breath work and also to
finish it off with is to is the universe

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a good place or a bad place or who cares
we’ll be right back stay tuned

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and we’re back so mobility mobility
mobility so we do a lot well not a lot

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we do about 10 to 15 minutes of mobility
in the morning not strength training but

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mobility training not flexibility
training not stretching but mobility

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what’s the difference for as we use
it to explain the difference first we’ll

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explain what mobility means to us
mobility is moving within your own range

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of motion
with strength and control and we say

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your own range of motion because
everyone’s range of motion is different

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because the bones the skeleton is

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forget muscle differences forget tension
differences all that stuff just the

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bones alone so moving within your own
range of motion with strength and

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control and what is flexibility or
stretching flexibility or stretching is

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a lot more static it has a specific goal
that the person thinks they need to

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attain for example during a seated
forward fold

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oh I need to be able to touch my toes
and in the morning probably not going to be

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able to exactly and if you try to force
that it’s only a matter of time before

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it will cause some injury actually we
hear more and more people having low

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back issues and if you start analyzing
them it is because they are forcing

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whether seated or standing trying to
touch their toes because they went to a

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yoga class and that’s what they were
told and then strength training is strength

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training using weights something besides
body weight exactly so that’s how we

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determine what we do in the morning
exactly so ours is all body weight

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training such as Sun Salutations exactly
Sun Salutations encompasses your lunges

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encompasses your push-ups all that if
it’s done right like the Spartan sun

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salutation and then we do bodyweight

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exactly we do bodyweight lunges yep
bodyweight one legged deadlifts which

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are great for grounding exactly one
it’s actually ideal if first thing in

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the morning you you start your day with
one legged balancing poses one legged

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dead lifts or one legged squats
too and then we also can add in because

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we don’t do all of this all in one day
we we switch things out so it’s not the

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same thing every time the Spartan get
ups spartan get ups wild table wild

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table which is a mixture of reverse table top with wild thing but

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movement yes not static we then what else is there push ups dolphin dolphin bird dog some rows

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maybe exactly some resistance
training cat-cows that’s usually my

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favorite yes and then we go into even
though it’s we call it stretching is

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neck stretching but that’s actually a
mobility movement also exactly because again

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you don’t hold anything statically for
longer than a second or two okay and

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that’s basically what we do is something
like that no more than 10 minutes 15

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minutes yes 15 minutes max before we go
into other things now then we can go

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into strength training exactly or
into something else but we don’t do any

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heavier weights or intense if you want
to call intense movements until after

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we’ve really warmed up the body through
mobility exactly and then we might go

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outside and sprint
yes which I despise the most probably

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it’s one of my most favorites in a
very painful way yes so that’s that’s the

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mobility training yes
after mobility training we wanted to

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talk about journaling but not just
journaling where you write down what

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ever how you feel or anything like that
I like to look at it more like a

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business plan yes it’s smart
journaling it’s the business plan for

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the day
exactly and you call it smart so go

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ahead and say what those all stand for
and why they stand for what they stand

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yes so smart is it has to be specific

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that’s why the journaling is not it’s
not about putting your emotions on paper

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it’s it’s not that type of journaling it
is specific goals for the day or maybe

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for the next few days or maybe even for
the next year but it is something that’s

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specific it is something that it is
measurable which is huge

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exactly it’s not abstract I want to make
a million dollars today it’s a well you

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can say that’s measurable depending on
how much money you make for that day it

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has to be aligned with your values what
you believe in in other words what do

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you wanna contribute to this world do
you believe in this and it has to be

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realistic that’s where the million
dollars today for some people may be

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realistic for others may not be right it
has to be realistic and it has to be

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time bound that’s why I said well it can
be for the day it can be for the week for

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the month or for the year but it has to
be time bound so specific measurable

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aligned with what you believe in as a
human being realistic and time-bound it

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is something that at the end of the day
before going to bed

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you look at it and you say well what
part of this did I accomplish today

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what part did I do wrong what part did I
do right

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exactly and you really look at it so either way
whether you succeeded or you failed

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either way you have benefited

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because you can then reenact everything you went
through because that’s what you set up

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exactly and then you say well was that
realistic was it measurable maybe it was

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so abstract that you can’t decide was
it specific so was it too vague I want

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to make a million dollars today and I
have no idea how I’m gonna do that

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that’s not specific was it
in terms of time is it too generic or

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you know things like that and something
that can give you value whether you

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succeed on it or fail you are still
better than you were when you

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were writing it because that’s the goal
right every day we wanna improve upon

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something it’s creating a contract with
yourself it’s creating a contract with the

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universe and I know for what when we
talk business with people it’s also

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putting it into another you know you see
it you feel it so you’re using all your

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senses by writing things down it makes
it concrete it makes it it’s that

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that’s why contracts need to be written

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need to be documented so so then the
third party can actually use the

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contract to decide who’s at fault very
nice so we’re going to take a couple

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seconds break so you can hit the like button subscribe button share with everybody and we’ll be right back stay

00:10:04.319 –> 00:10:06.680

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leave a comment and any questions you
may have Tim and Vie would love to hear

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from you

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and we’re back and we’re talking about
smart journaling

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we’re just discussing contracts and
who’s at fault what do you mean by who’s

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at fault who it’s gonna be you it’s
gonna be some part of you that didn’t do

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the best they could do
other otherwise you would have

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succeeded with the goal you set maybe
you didn’t take enough action maybe you

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didn’t take the correct action what
happens what do we see most of the time

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you talk about it all the time is people
deciding what they want to do even doing

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the journaling making that contract but
then not taking any action if they’re

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really happy to do things that they
don’t have to have any accountability

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for it stays on their vision board it
stays in their notepad but they

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don’t actually move forward a year later
they are still discussing about doing it

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I remember we had a massage therapist
that worked at one of the studios and he

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was beyond great he was probably the
best massage therapist I ever dealt with

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and I’ve dealt with several hundred and
he though always said they’ll come

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when they’re ready yeah they’ll come
when they’re ready and he’s sitting

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there in the massage room because I’d
walk by him all the time he’s sitting

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there doing nothing and he just
constantly said and he was going broke

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and going broke but he never took action
until he was forced to go and do chair

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massages at one of the local restaurants
down the road I actually picked him

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almost picked him up and walked him to
there and set him up and all of a sudden

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he had a constant clientele base because
he was so good he yeah and he was

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actually forced to take he had somebody
which was actually us at the time taking

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and making sure that he was following
through with what he was saying exactly

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and then after that he
he became very wealthy exactly because

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he took the action well you took the
action for him and I love I I know you

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love to a proverb from King Olaf Vikings
that’s right

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about 900 AD who said to take up
great resolutions and then to lay them

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aside only ends in dishonor yes and we
see that so often that so many great

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people mm-hmm great smart and tell you
know everything going for them

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they don’t take the action they talk
about the action they talk about it they

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talk about it they talk about it but
they never take that next step and

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journaling if you do it properly the
smart journaling you are forcing

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yourself to take action at night when
you look at it and say I screwed up

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exactly because then you’re taking
responsibility now if you say I didn’t

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do it because somebody else made me not
do it then you’re throwing

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responsibility somewhere else but if you
take responsibility for the smart

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journaling you’re going to move forward
with whatever those goals are and that’s

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why you do it first thing in the morning
when you actually have the mental

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capability the mental clarity to make
your most important decisions I know

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some people say that you can only make
so many decisions in a day and so you

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want to make the best decisions before
you stop making good decisions

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the most important for you and for
me a lot of times is what’s at the

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grocery store yep so that that’s the
smart journaling now let’s talk a little

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bit about the concept of what Albert
Einstein said and that is the most

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important decision to ask yourself in
the morning is this a friendly universe

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not fair universe is this a friendly
universe and that’s very key

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and I know a lot of times they talk
about there’s two answers but you’re

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gonna say that there’s actually three
answers yes so what are the three

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answers that yes I believe that this is
a friendly universe and what does that

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mean that I am going to allow the
universe to guide me I’m going to allow

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the fates like an ancient
stoic philosopher said Cleanthes I’m

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gonna allow the fates to guide me
willingly instead of dragging me instead of

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dragging me unwillingly I
love that part and that would be the no

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it’s not a friendly universe so I’m
going to be dragged unwillingly and it

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can also be that I really don’t care I
have no interest and that’s when serious

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problems that’s pretty much depression
of some form come in so the yes is means

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that everything is going to want to help
you become great better – exactly no

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means everything’s an enemy everything
is an enemy and then you waste your

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energy fighting everything and I don’t
care means that that’s worse than

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actually that’s worse than no I don’t care means I don’t value this life

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I don’t value this experience and that’s
one of the things that we try to ask

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each ourselves every morning in the
meditation or in the journaling it is asked

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and that creates the entire day I know
and I’m gonna toss this into waking up

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reaching up to the sky creating like a Y
with the arms creates a to the brain

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it’s saying that victory victory the
possibilities are endless unlimited

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possibilities where waking up in a
curled ball and just getting out

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shoulders shrugged forward basically keeps
your day going negative exactly you’re

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limiting yourself so I know that I always like to wake up yay with my arms straight up in to a nice

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Y yes and I just did Y in case you’re
looking I’m doing a Y right now and

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I like to do my little dance yes only in
private you don’t want to see her dance

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exactly and then the last thing that we
do well it’s not the last thing we do

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but this last thing we’re talking about
today is breath work yes don’t forget

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your breath work in the morning why
breath work it’s it’s your life force

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you are actually opening yourself up to
receiving inspiration so you have your

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the physiological benefits just like the
eye exercises physiological benefits of

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breath work more oxygen more energy more
ATP better use of ATP all that stuff and

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you are also focusing on opening
yourself up for inspiration divine

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and it only needs to be a couple of

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minutes two minutes I know we do the
breath of power and the alternate

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nostril breathing for the most part
those are our two main breathing

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exercises in the morning and you can get
both of those we do we actually have the

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how to do them on our on our online
classes and the Facebook group actually

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one of the previous podcasts analyzed the
alternate nostril breathing in actually

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two different ways so it’s now time for
us to call it morning break from the morning routine and

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we’ll be back next week talking about
something new something new for your

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until next time much much love from both

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of us namaste kala may we all be well
and thrive

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if you found today’s show helpful please
give us a rating a review or both and

00:19:15.190 –> 00:19:18.460
subscribe to the podcast and never miss
an episode

00:19:18.460 –> 00:19:27.280
as always namaste Kalaa which in greek
means may we all be well this program

00:19:27.280 –> 00:19:46.589
copyright true fitness incorporated all
rights reserved


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