Depression and Anxiety - The Antidote

 An easy antidote to what ails us.  Depression and anxiety are prevalent especially among the youth. And the answers lie within each of us. My experience has led me to a few simple ideas that hopefully will be helpful.

•  Connect to your Spiritual source. With God all things are possible.  And we are told by Jesus, "to ask and it shall be given unto you" or ask and receive. Start by just asking.
• Reduce your exposure to the negative news flow.  Negative sells. We choose what to focus on and what we focus on expands.  Focus on the good the good, the possibilities, and all you will achieve in life. No matter where you are today
• Get outdoors and soak in nature every day. We spend 99% of our time indoors. The house, office, car, gym, parties, restaurants, movies. 
• Soak in the sunshine. Natural sunlight provides the good Vitamin D that we need and stays in our bodies much longer than synthetic vitamins. Morning sun, evening sun, soft sun soak it all in it does a body good. 
• Fresh air. The fresh air will soothe and calm you. When something is bothering you just step outside and take a deep breath and see how your challenge washes away. The crisp air is so delicious you can just taste it. 
• Walk barefoot in the grass also known as grounding.  Plugging into the grass or Grounding connects our electrical bodies, the heartbeat is an electrical pulse, to the electromagnetic waves of the earth helping reduce inflammation. Give it try. 
• Family, friends, mentors.  Surround yourself with people that support you that care and nurture you.  If they are not available, stay true to yourself and be patient you will attract these people into you life with a  good attitude.
  
• Take care of your body with good nutrition and exercise. When we get outdoors and exercise we can feel our moods lift and just some simple nutrition changes like less soda and a daily walk can be life changing.

 To Your Health!

With Love,

Coach K

 

Getting High

 All Natural

We see so many of us looking to get high from drugs, alcohol, and pills. Why is that when we know that while these may change the way we feel in the short term many of these products are unhealthy and do long term damage to our minds and bodies. 

A simple 20 minute walk can release all the feel good chemicals we need while benefiting our sense of well being and boost our health and longevity.  When we perform exercise, especially outside in the fresh air and soft sunshine, our bodies release the feel good chemicals of serotonin, endorphins, dopamine, and oxytocin, For higher intensity workouts we release IGF-1 which has a variety of health benefits.  Fresh air and deep breathing can increase our oxygen levels and reduce our stress and cortisol levels. Soft sunshine, that does not burn the skin, provides essential vitamin D. 

We have an innate ability to improve our mood, reduce stress, and improve our health and sense of well being.  Some simple lifestyle changes can provide a natural high that is everlasting and best of all free. When we sprinkle in a little spirituality we further enhance the benefits.  

These natural chemicals can transform our lives and improve our outlook and optimism but we need to take the initiative. Our bodies have everything needed to improve our health all we need to do is harness those God given gifts. God Bless. 

Time to get high on life.  You deserve the best!

With Love,

Coach K

Nature Life's Elixir

 Nature

We hear so much today about mental illness, anxiety, and depression especially among the younger generation.  Why would the youth of today be dismayed when we are surrounded by an abundant world especially in the United States. We have all these technological advances that make our lives easier and yet happiness seems to eludes some of us. 

For those of us that have lived a few years and experienced life's ups and downs or the vicissitudes of daily living, we have a duty and obligation to share with our children and others that everything is OK and the future will be just fine. We have lived through depressions, World Wars, natural disasters, and pandemics and here we are still standing. 

When we educate and teach our children we should not just highlight the challenges of today whether it's climate, social unrest, war, or some other tempest of the day.  We need to help them understand that there will always be challenges but they will be overcome and we will move forward. Instead of teaching helplessness we need to instill hopefulness. Afterall, since the death of Jesus over 2000 years ago we have continued to survive and thrive despite the setbacks. 

The challenge with many of us is that we are constantly connected or tethered to an endless stream of news, mostly negative, from our phones, social media, and news outlets.  We spend 99% of our time indoors on a multitude of devices being bombarded by constant negativity.  

There is a better way. 

First, get outside disconnect and soak in NATURE! The sunshine and fresh air is nature's elixir that will cure all that bothers you. Practice deep breathing and let the fresh air fill your lungs and body will life giving oxygen.  Bask in the soft sun and let the Vitamin D wash over you. Nature has a calming or palliative affect and can calm you instantly.  When you're feeling anxious or upset take a minute to go outside and see how your troubles dissolve. Try to find a wooded place to walk and be among the trees.  The woods provide a regenerative and restorative energy that can heal us. 

When we make a concerted effort to get outside and soak in nature we can bring a calmness to our lives and begin to heal ourselves and restore our health and vitality. 

With God all things are possible. 

With Love,

Coach K

The Anxious Generation - A Remedy.

A new book  The Anxious Generation by Jonathan Haidt details the rise of the phone based childhood and it's impact on the mental health of our children. 

The phone and social media addiction is not only afflicting our children but also our adult population.  The continuous screen time and endless flickering from one image to another has shortened our attention spans and of course ramped up our ADDD. 

There is a better way. 

We need active parenting.  I know raising three Lovebirds the challenges facing parents.  The burden is even heavier for single parent families.  Our Mom raised four boys as a single mother and she was tough on us and we were tough on her.  And while we had many rough days, she stayed the course made sure we stayed on the right path and was our heroine.  

We know it's easy to stick the kids in front of the tv, phone, or let them play video games. Parents do need to catch their breath every now and then.  But there is a better way.  Do a little homework, read a book, go outside and play.  Less screen time is of the utmost importance.  And there is a cure for anxiety, depression, and a way to dramatically improve our mental health. 

The simple answer is Nature. 

We spend 99% of our time indoors these day at most of that is in front of some type of screen.  If we can spend more time outdoors, in the soft sunshine, deep breathing in the fresh air, and letting nature wash over us and naturally decompress us we can harness the healing power of the outdoors.  And if we can spend time in the woods amongst the majestic trees even better. When we combine a little exercise like walking or jalking which is the combination of walking interspersed with sprinting or running, we enable our bodies to release the feel good chemicals of serotonin, dopamine, and endorphins which can relieve pain, stress and anxiety, while improving our sense of well being.

There are three easy, free, exercise that we can do every day -

• Get outside and breath in the fresh air.  Try the deep breathing method of first exhaling from the mouth with your tongue pressed to the roof of your mouth. Next inhale through the nose while comfortably holding your breath and then exhaling through the mouth with your tongue against the roof of your mouth.  Repeat 4 times.  And try to do it throughout the day. 
• Get exposure to the soft sun.  Whether it's the morning or late afternoon. The sun is essential for life. Avoid sunburn at all times.  Soft gentle sun is what we need. 
• Grounding or earthing. Simply walking barefoot in in the grass, on the beach enables us to to plug into the earth's beneficial electromagnetic waves.  Our entire body and heart is an electrical impulse.  Grounding is a way to naturally reduce inflammation in the body. 

A little prayer power goes a long way.  Regardless of your faith, try connecting with our highest divine self.  We are made in the image of God and when we get to know this power that resides within in all of us we can achieve anything.  

And as Jesus told us, "You can do all that I have done and more, if you but believe"

With Love, 

Coach K

Feel Good

 To Feel Good Is To Feel God

When we are bombarded with negativity and the latest greatest calamity in the world it impacts our psyche, our spirit, our outlook.  We begin to think the world is a dangerous place, that things are bad all over, and what's the point of trying to live a good life, or make a contribution to society. 

We need to know, especially the younger generations that the negativity is a mirage and that how we experience the world is our choice.  While there may be a storm in a part of the world there is also beautiful weather in another part.  With a planet of 8 billion people there is always happiness and sadness going on at all times.  As in our own lives most of the experiences are good.  When we do experience setbacks, we learn, grow and become better.  We don't just dwell and immerse ourselves in the negativity. 

But we have to make that Conscious choice.  Many of our negative experiences are of our own choosing not a reality that we actually experience in our lives.  While the devastating storm in another part of the world is sad, we help how we can, say a prayer and move forward.  We also have to be careful and mindful to not just focus or dwell on these "negative" events for if we do it will be hard to get out of bed in the morning. Because there's always another negative shoe to drop right behind the next one. We are constantly bombarded with the negative stream.  There is another and better way. 

We have a choice. 

Turn it down. Turn it off. Our daily lives can be challenging enough at times without adding the weight of the latest tragedy to our daily agenda.  There are so many incredible daily miracles happening in our own lives and right around us that we sight of them when we soak in the negativity.  When our focus shifts to the positive, uplifting, and overwhelming goodness in our lives the world changes and we go from darkness to light.  

Most areas experience more sunshine than rain but many of us live our lives as if it is only raining every day. We willingly and sometimes unknowingly ingest this constant stream of violence and negativity in our entertainment, language, music, and relationships which damages our physical, mental, and emotional heath unnecessarily and leads to unhappiness.  We can just as easily watch uplifting entertainment, or exercise, read a good book, play the guitar, sing, paint, or any other positive activity.   Or even better read the Bible and the words of Jesus that will cure what ails you! The Choice is ours and we need to be proactive, aware, and conscious of the choices we are making.

Just eliminating the daily news in our lives can have a profound impact on our health and well being.  We deserve to feel good to feel God.  A lovely expression is to feel good is to feel God.  When the sunshine washes over your face, the wind freshens your walk, or the rain feeds your garden, you are feeling and experiencing God.  This goodness permeates our lives and daily existence if we choose it, focus on it, and allow God's grace to wash over us.  We don't ignore reality but we also don't soak in negativity either.  We have wonderful lives to live and great big life to experience all the gifts of Life.

And we need to remember that Life itself is a gift and indeed each moment and day is a miracle and gift from God.  When we live from this higher part of our selves we are humbled and awed by the mystery and wonder of life.

We need to be grateful and thankful for all that shows up in our lives.  I try to say Thank You throughout the day for beauty of each moment and start each day we one my favorite quotes,

This is the day the Lord has made. Let us rejoice and be Glad! And with God all things are possible!

When we feel good, we feel God.

With Love,

Coach K

What You Think About Expands

Good Thoughts

We all heard of positive thinking,  having a good attitude, and trying to think good thoughts, but do we really know how powerful thought control can be. 

What we think about EXPANDS.   We have so many external forces working on us in our daily lives.  The hustle and bustle of raising children and work can wear on our thought process and attitudes.  When we turn on the news, or try and relax with entertainment and music we are often bombarded with negativity which affects or thought process and attitudes.   The latest war, terror attack, or crisis is broadcast daily and impacts us both passively and actively.  

We have a choice.  It's critical that we limit our external influences,  we need to turn off and tune out the constant negative bombardment.  You listen to the news and you think everyday the world is coming to an end.  But life goes on.  We need to take control, empower ourselves, and choose our inputs.  We do this with the food we eat and drink, if I eat junk food and drink soda my body knows it and feels it.   The same with the food we take into our minds.   Limit the junk we allow into our thoughts and emotions.   Choose good empowering influences. 

Think of the wonderful things you would like to do, accomplish, achieve.  Seek out examples and mentors that have accomplished what you would like to do.  Envision and see yourself achieving your desires.  Begin by writing it down and watch your accomplishments began to take shape and get done.  

Pay attention to your daily thinking  and attitude.  If you know experiencing the life you want, begin to make changes, and start with your thoughts, attitude, and Expectations.  

Begin to expect good things.  Continue to focus on those things that you want in your life no matter what is happening in your current circumstances.  Try and experiment for a week or month where you focus on positive outcomes, you turn off negative news and talk,  you sit quietly and imagine all the wonderful things you will accomplish.  See if you notice a difference in your life, it's a free and easy way to make an immediate dramatic impact on the life you want and deserve. 

What you focus on expands, so focus on the things you want in life. 

With Love,

Coach K

Tom Kaufmann

CoachKaufmann.com

The Simple Key To Fitness - Movement and the Jump Rope

Health and Fitness: The Jump Rope

The key to health and well being is movement.   Movement of any kind will do the trick. Walking, jogging, dancing, biking, hiking, whatever you enjoy. 

The important thing is to move.  When we don't move, we rust.  And rust leads to breakage.  Most of our ailments can be cured with movement.  Movement reduces stress, anxiety, and improves your mood. Exercise is the fountain of youth

One of my favorites that I've been doing for 30 plus years is jumping rope.  What I like about the jump rope is the convenience.  You can do it anywhere, it's a simple piece of equipment, and it's relatively easy to master.  The jump rope is low impact. You don't pound your joints or body.  The knees, feet, and joints aren't stressed as in other activities.

Jumping rope is great for our cardiovascular and pulmonary systems.  I was able to overcome a severe case of childhood asthma that included inhalers, pills, wheezing episodes, and oxygen tents with the help of the jump rope.  Jumping rope will strengthen the heart, lungs, and blood flow. 

You can jump rope on your patio, your driveway, your basement, garage, park, or wherever.  The combination of being outside soaking in the fresh air with exercise is a potent combination.

Many people are concerned about lacking coordination to jump rope.  No sweat.  Just begin.  Think back to the school days of simply jumping rope.  In no time you will become an expert.  One month after jumping, you will marvel at how proficient you have become. 

You can start with two minutes and work your way up.  You can jump at different intervals throughout the day. Jumping rope requires minimal commitment, no going to the gym, no driving, no special gear, or footwear, no memberships. Just a simple rope and YOU.

Jumping rope will change your life and help you become healthy, fit, and more alive. 

To your health.

With Love,

Coach K

You Are Not Your Circumstances

Remember that life can change in an instant.  If things are not the way you prefer and you would like to improve your surroundings, start with believing and imagining a better future.  We need to start seeing a better life, a better future for ourselves.

Life at times can be challenging, can beat us down.  But we have the power to keep the faith, to renew our spirit, and look for better times all while enjoy and celebrating the present moment.

We know that life changes every day, every moment is in flux.  We need to realize that if our present circumstances are not to our liking and we would like improvements that they are indeed possible.  We must start with suspending our reality, knowing that we have to power to transform our lives and that it can begin now and happen very quickly.

Begin now to think of the things you want, the life you desire. Think on it, believe it, and expect it no matter what your current situation is.

We all have challenges and many of us think they are insurmountable, but when we step outside ourselves and realize we have this day this moment, we really have everything we need.  Life is so precious and we get every day reminders in the headline news.

So despite our challenges, look for a better tomorrow, and give thanks for today.


There is a better tomorrow starting today.

With Love,

Coach K
Tom Kaufmann

Ya Gotta Move!

The key to health and well being?  MOVEMENT.  The human body was meant to move, it is essential for our health and well being.  A simple exercise regimen of walking, jogging, jumping jacks, jump rope whatever will help restore your health, mood, and wellness.

Don't over think it.  Just begin. Like anything else in nature if it doesn't get used it rusts away, it decays, movement provides oxygen to our cells, restores our bodies, brains, emotions.  We all know the physical benefits of movement are increased muscle tone, heart function, and circulation, but many of us overlook the mental benefits of exercise.  We can replace the pills used to treat anxiety, depression, and other disorders with a movement or exercise program.  The side affects of these pills can wreak havoc on the body.

Look to increase your physical activity any way that you can.  Track your progress, track your physical improvement and emotional well being.  Keep a simple journal listing your activities, and the progress you've made.

Don't get discouraged.  This is not a race. There are no winners and losers.

This is a lifestyle change.  I am committed to movement and exercise because it is essential to living like food, water, and air we must move.

Spring is in the air.  A time of new growth, blooming, a time for a new you.  Yes, of course you can do it!

Now let's get moving.

With Love,

Tom Kaufmann
Coach K
coachkaufmann.com