IN  WHICH AREA ARE YOU IN YOUR LIFE?

OUT OF COMFORT ZONE IS YOUR GROWTH ZONE AND WILL BECOME YOUR NEW COMFORT ZONE AFTER YOUR INDIVIDUAL TRANSFORMATION

Sadly, most people never take action to improve their lives. There are many people who have a lot of “shoulds” in their lives -‘I should do this, I should do that’ -but they never make those things a must; therefore they never make changes. They fall into a routine that has them thinking they’re comfortable but sadly they will experience lots of pain, discomfort, and worst of all they will never truly find who they are. They live a life of hiding and boredom. Staying in your comfort zone is the surest way to never grow. By staying in your comfort zone, you actually increase the chances of being unhappy and falling into a rut. You never fully live up to your potential, and while hiding in your comfort zone, you withhold your true greatness from the world. I know deep inside you have things you want to do, things that will excite you, entertain you and keep you feeling alive; all of those great things are outside your comfort zone.  Source: The Pain of Comfort, Raphael Huwiler 

#outofcomfortzone #growthzone.jpg
 

INSPIRATION IN SPORTS & BUSINESS

Owner of Learning Architect, Coach, Trainer - Dr. Alper Tengüz & Business Psychologist, Consultant, Swimmer - Deniz Kayadelen

The owner of Learning Architect, Dr. Alper Tengüz, who serves his coaching expertise worldwide, has an inspirational conversation with Deniz Kayadelen, a Business Psychologist and Swimmer, about  how to improve performance and achieve personal goals in sports and corporate live.

The question is: How to improve performance and achieve personal goals in sports and corporate life?

There are four main points:

1. Follow your Passion: What motivates you? 

2. Have a Purpose and Individual Vision: What's your goal? What's the purpose behind your goal?

3. Work efficiently and be disciplined: When do you do what in order to maximize the output of your efforts?

4- Regenerate Yourself: What regenerates you mentally and physically?

Further videos and insights will coming soon in the blog area.

 

BEST PRACTICE JOURNEY

Inspire Yourself

Going out of our comfort zone is not easy. The first thing is to believe in yourself and set challenging goals which gives you the motivation to push yourself towards those goals. For everything there are methods and a step by step improvement phase. You will find in this section some proven useful hints, best practice experiences for your journey. Lets start together!

Underwater Dive

COLD WATER SWIM

How to Guide

Swimming in the cold water is a challenge. There are different definitions of cold water. We define cold water under 17 degree. In this page you can find step by step hints for your cold water journey and will experience the benefits of cold water swims.

In this link you can find the benefit of cold water:

https://www.redbull.com/gb-/reasons-to-embrace-cold-water-swimming

Wim Hof Method for Cold water immersion:

Wim Hof, also known as The Iceman, is a Dutch extreme athlete noted for his ability to withstand extreme cold, which he attributes to his Wim Hof Method (WHM) breathing techniques. His method enlaces you to manipulate your central nervous system, increase your PH level of your body and boost your immune system and your energy level.


The method is based on three powerful pillars:


1. Cold Therapy: The cold is your warm friend and one of the three pillars of the wim hof method. Proper exposure to the cold starts a cascade of health benefits, including the buildup of brown adipose tissue and resultant fat loss, reduced inflammation that facilitates a fortified immune system, balanced hormone levels, improved sleep quality, and the production of endorphins— the feel-good chemicals in the brain that naturally elevate your mood.


2. Breathing: The second pillar of the wim hof method is breathing. We’re always breathing, yet we’re mostly unaware of its tremendous potential. Heightened oxygen levels hold a treasure trove of benefits, and the specialized breathing technique of the Wim Hof Method unearths them all: more energy, reduced stress levels, and an augmented immune response that swiftly deals with pathogens.


3. Commitment: The third pillar of the wim hof method is the foundation of the other two: both cold exposure and conscious breathing require patience and dedication in order to be fully mastered. Armed with focus and determination you are ready to explore and eventually master your own body and mind.


Why do I position this method in this web site?

Because Wim How method is so easy and effective to do and how story is so inspiring. His story shows us how we can go out of our comfort zone, break our limits and getting stringer both mentally and pshycally. Everybody has times where you don't feel yourself happy, where you have the feeling that you lose control in your live, where you feel depressed or need some new inspiration in live. Wim How had also hard times. He felt that he don't understand the world anymore, he loose all the control of his live when his wife decided to take her live without any hints before. Wim How is proving us that wen can handle pain and we can go out of our comfort zone and control our mind and body.

We will share with you our experiences in this journey and how we use the method in order to handle the cold better. Feel free to also share your experiences in this Blog.


Are you interested to the breathing method?

Here you can find a summary:


1. Controlled hyperventilation -The first phase involves 30 cycles of breathing. Each cycle goes as follows: take a powerful breath in, fully filling the lungs. Breathe out by passively releasing the breath, but not actively exhaling. Repeat this cycle at a steady rapid pace thirty times. Hof says that this form of hyperventilation may lead to tingling sensations or light-headedness.


2. Exhalation - After completion of the 30 cycles of controlled hyperventilation, take another deep breath in, and let it out completely. Hold the breath for as long as possible.


3. Breath retention - When strong urges to breathe occur, take a full deep breath in. Hold the breath for around 15 - 20 seconds and let it go. The body may experience a normal head-rush sensation.

These three phases may be repeated for three consecutive rounds


His video demonstrates us his inspirational story. Check his video in the blog section "inspiration".

Greek Paradise

LONG DISTANCE SWIM

How to Guide

Long distance swim is another challenge. In this section you will find some useful hints for long distance swimming.

For starters, it is important to note that "long" is a relative word:)- whereas you don'y get to see many pool races longer than 1.5K, that distance is considered rather short in open water.

Speaking of pools... open water is an entirely different challenge compared to the pool. For one thing, all pools are more or less the same: The distance is 25 or 50 meters. The temperature varies between 24 to 28 degrees. There are no waves, no surprises during your race. And of course, you need to be able to do flip turns really well. 

Of course, you don't need to do flip turns in open water swims. But there are even bigger differences between the two: In the open water, no two swims are alike, even the the same route during different times of the day. Currents, waves, the weather, wind, water temperature all play a role. And of course,  if you are doing a swim longer than 5K, feeding during the swim will be very important. Here are our basic tips for aspiring open eater swimmers:

As elsewhere on the web page, we would argue that mental readiness is a big part of the game in open waters: You need to be ready for sudden changes on sea conditions, and of course, you should be comfortable with not being able to see the bottom of the sea, which may take some time getting used to for pool swimmers.


It is also important to focus on the goal: Always check your swim route beforehand, plan ahead and go for it!

Training is the one similarity between open water and pool races. Just like pool races, you need to train well open water events. However, even if you don't have full time access to the sea, it is important to do some practice swims in the sea, especially when as your open water race/swim approaches. If nothing else, you won't have to luxury of flip turns in your open water event. And it would also be useful to arrange your open water swims in different conditions so that on your big day, there are no surprises.

For long open water swims, we could not overemphasize the importance of vazelin, at least in areas like arm pits where you could get abrasion.  And for colder water, we suggest mixing vazelin and lanolin, what English Channel swimmers call "channel grease" might be a good idea. Needless to say, you should try these at least a few times before your big swim day.

And if you are swimming more than 5K, you should start thinking about feeding during your swim. Most people prefer to have their first feed 1.5-2 hours into their, swim and then have a feed every 45 min./1hour. If you think, you will be feeding only a couple of times (which would work out in a 10K event), then anything would probably work- energy gel, carb powder drink, etc... But for really longer distances, you need to try out the food in a long practice beforehand, to see if your body will accept it. And therefore, you should experiment with different types of food to see which one works best for you.