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LEGAL STUFF
2012 Elliott Hulse All Rights Reserved. International Copyright www.GrowStrongerMethod.com This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for paid members of www.GrowStrongerMethod.com. Copyright and illegal distribution violations will be prosecuted. This document has been watermarked with a digital GPS identification tag.
NOTICE
The information presented is not intended for the treatment or prevention of disease, nor is it a substitute for medical treatment, nor as an alternative to medical advice. This publication is presented for information purposes, to increase the public knowledge of developments in the field of strength and conditioning. The program outlined herein should not be adopted without a consultation with your health professional. Use of the information provided is at the sole choice and risk of the reader. You must get your physicians approval before beginning this or any other exercise or nutrition program. This information is not a prescription. Consult your doctor, nutritionist or dietician for further information.
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table of contents
Introduction............................................................................................................4 The Autonomic Nervous System ...............................................................................5 Strategy #1 - Mindful Breathing................................................................................8 Strategy #2 - Anabolic Energizers / Qigong...............................................................10 Strategy #3 Bioenergetic Exercises..........................................................................14 Strategy #4 Functional Medicine.............................................................................16 Strategy #5 Holosync Meditation.............................................................................18 Strategy #6: Circadian Rhythms..............................................................................21 Strategy #7 Change Your Thinking...........................................................................23 BONUS 8 The Skeletal System ..............................................................................26 Conclusion............................................................................................................28
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Introduction
Thank you for investing in the seven strategies for stronger nervous system. Ive been involved in the sport of strength training, as a coach and athlete, for almost 20 years. I was only 14 years old when my uncle began teaching me and my younger brothers how to train in my parent's basement in order to get stronger and more explosive for football. Throughout that time I have been heavily involved in the study and application of various forms of exercise science and holistic health. These experiences have led me to the realization that strengthening the body goes far deeper than simply building bigger muscles. The fact is, our physical strength is a manifestation of several different body systems, including our powerful nervous system. Our nervous system works as a complex and dynamic electrical feedback and energy production mechanism that affects or is affected by every other system of the body. In a way, it is what ties every piece of who we are together. In order to become the strongest version of ourselves we must take into account the health of our nervous system. This report will outline seven powerful strategies that I personally use and teach to my clients in order to develop a stronger nervous system. Unlike my other books where I teach how to utilize your nervous system to generate more force in the muscles in order to grow stronger, this book takes a holistic approach by teaching you how to bring balance to your sensitive and complex nervous system. There are seven strategies in this book. Feel free to pick and choose which ones you might like to implement rst. Any one of these strategies can forever change your life. The application of all seven will absolutely ensure a stronger you.
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Many of us are Sympathetically Overloaded meaning our SNS is over stimulated. We live in a constant state of ght or ight. In this type of predicament, you can rest assured all anabolic hormones associated with the PNS are suppressed This leads to:
Decreased Strength & Vitality Poor Concentration Chronic Fatigue Foggy Headedness Decreased Sex Drive Night Sweats Orgasm / Genital Inhibition Waking Un-Rest Anxiety Jittery-ness Fungal Infections Constipation Digestive Disorders Rashes & Skin Problems Decreased Immunity Increased Risk For Injury Poor Sleeping Patterns Waking Up With Cold Sweats
If you are experiencing two or more of the symptoms described aboveyou more than likely suffer from an imbalance and need to read this chapter VERY carefully! You can take all of the supplements; eat a healthy, organic diet; exercise regularly and still be getting nowhere. This is due to a fundamental issue that has not been addressed balancing your nervous system. If your nervous system is out of balance so is everything else! How Did I Get Like This? The simple answer is poor lifestyle and nutrition choices. If you eat shitty food, dont drink enough water, abuse alcohol and caffeine, your wife pisses you off, your boss is a jerk, you dont get to sleep on time and dont get enough when you do...rest assured that the
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simulation and response of your nervous system is imbalanced. Excessive Stress Hormones Are Secreted Because Of:
Financial Stress Poor Food Quality Overeating Eating Wrong For Your Metabolic Type Relationship Problems Anxiety Toxic Environment Dirty Air Chlorinated Water Poor Sleeping Patterns Negative Thoughts, Words and Deeds Improper Exercise Application
The rest of this book is dedicated to expanding upon the ideas presented in this chapter and offering practical means for implementing seven strategies for a stronger nervous system and ultimately helping you grow stronger. Good luck!
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Mindful breathing can be carried with you throughout your day as well. Often while Im working at my desk writing books or editing videos I will catch myself holding my breath. When this happens I briey refocus my attention on my breathing. With consistent practice the habit of mindful breathing becomes automatic. Much of our dysfunctional breathing is due to chronic muscular tension in the extra respiratory muscles. This tension is often a neurotic holding pattern because it is often mental stress and anxieties that cause us to unconsciously tighten the muscles around our jaw, neck, chest and belly thus restricting our ability to breathe deep.
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The motto weve been forced to adopt is go, go, go!, with very little opportunity for grow, grow, grow. The energy and vitality in our bodies that allow us to grow stronger works a lot like investing. Just like you have to have money to invest in order to earn more money, it takes energy and vitality to build more energy and vitality in your body! Just like how the alternator in your car is fueled by the battery, it is the alternator that recharges the battery, all of our systems are energy dependent, even the ones that PRODUCE energy. Your digestive system, circulatory, musculoskeletal, nervous and hormonal systems are all consumers AND producers of energy in your body. For example, the energy you expend to inhale air is payed back when your lungs take oxygen from that air and attaches it to iron particles in your red blood cells which are delivered throughout your body via the heart and arteries. That oxygen carries a very strong positive charge while your body, and the water it holds, has negative charge. You might remember from high school science class, wherever you nd a positive and negative pole energy is produced. This new energy that is produced in the body is called Chi or Qi Energy by masters in the martial arts. When we breathe and move our body in a focused and relaxed fashion we invite this powerful Chi energy into our muscles and organs where its power is magnied and recycled. Anabolic Energizer exercises, like the ones youll lean in this manual, shuttle Chi energy throughout our body along the lines of our nervous system and hormones, where it provides us with:
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Improved Mental Clarity The Ability To Think Creatively Brighter Eyes Less Anxiety & Depression A More Rened Metabolism Better Communication Skills Stronger Ability To Relate To Others Lower Blood Pressure More Youthful Looking Skin Stronger Immunity Against Sickness & Disease Faster Recovery From Workouts Improved Athletic Ability Better Digestion And Nutrient Assimilation Stronger Self Esteem And Personal Power Increased Libido And Sexual Activity A Sense Of Stability And Strength The Strongest Version Of YOU!
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Many years later I decided to further explore the idea of releasing psychological and emotional tension through the musculoskeletal system. This bought me to the science of bioenergetic therapy. Bioenergetic therapy was created by Alexander Lowen MD, a student of Wilhelm Reich, who studied under Sigmund Freud. As a psychotherapist, Reich discovered many of his patients, even after spending months and years talking through their problems, showed little or no improvement in their lives. Reich theorized that talking about their problems was only one side of solving them. He discovered that most of the emotional and psychological trauma experienced by his patients was actually trapped in their muscules. As a result he began teaching his clients a system of exercises and deep breathing that would release the tension from their bodies. Alexander Lowen, Reichs students, further developed Reichs breathing and exercise methods to create what we call bioenergetics. For the past year and a half I have been studying bioenergetics with my therapist and mentor, Dr. Robert Glazer. When I rst met Dr. Glaser he taught me a series of stretches designed to open up the musculature that is associated with deep breathing. Dr. Glazer also taught me several deep breathing exercises that I use daily. But the most powerful methods Dr. Glazier has taught me are the ones that cause me to actively release psychological and emotional tension. As a result, Ive experienced extraordinary personal development. Many of you may have noticed from my videos over the past few years as I have made an effort to share these ideas through videos and blog posts. Of all of the methods in this book, bioenergetics has given me the greatest return on investment. The exercises are fun, easy, and even pleasurable. Below are several links to blog posts and videos that Ive created about bioenergetics and how to use them, as well as a recorded interview with my mentor, Dr. Glazer.
CLICK HERE For A Blog Post About Using Bioenergetics CLICK HERE To Listen to an Interview with Dr. Glazer
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With a deep understanding of the physiological roots, or etiology, of poor health we can work to strengthen the body at it's most basic levels. For example, we might discover that someone with the inability to lose weight has a hormonal imbalance that is disrupting their results. We would discover this imbalance through an assessment which pinpoints which hormones are out of whack and then take appropriate steps to bring balance back to the body. Several years ago I was suffering from rashes and other skin problems on my legs and arms. I contacted Dr. Kalish, in the hopes that he might help me discover the cause of my skin problems. He had my stool tested and found I had a bacterial infection of the stomach that was causing incomplete digestion of certain foods and in turn caused the rashes. Most medical doctors would have just prescribed a topical cream and sent me on my way. Instead we discovered the problem was tied to my digestive system and were able to stop the rashes at their source. Ridding my body of that pathogen brought relief to my skin problems and removed a major stressor on my nervous system. My body was then able to attend to other things such as recovery from workouts, and coping with normal daily stresses. Free from having to deal with added physiological disruptions my recovery and general physical outlook improved.
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The CDs arrived in the mail, along with a packet describing the science behind the technology and how meditation enhances well-being. I popped the rst CD into my computer, put on my headphones and started listening. At rst nothing magical happened, in fact the sound of the gongs just seemed annoying. But having promised my friend to keep at it for 30 days, I continued. One day, about three weeks into using the CDs, I was sitting on the couch with my daughter just like I usually would when taking a break from work. Normally, I'd try to relax but there was always a nagging sense of anxiety and my stomach was never at ease. On this particular day something strange happened.
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After sitting for a few minutes I was surprised to discover I wasnt anxious, in fact, my whole body felt relaxed and I was breathing deeply. In a state of panic, I jumped off the couch and fearfully explained to my wife I thought something was wrong. I felt so good I worried I was becoming lazy! I then realized it must have been the meditation CDs. They were rewiring my nervous system to allow pleasurable feelings and reduce anxiety. At that moment I knew my friend was right and this technology was far more powerful than I ever imagined. The name of the CD program I was using and continue to use off and on today is Holosync. Holosync is designed to offer your brain subtle, yet increasingly more intense, binaural stimulation. The gradual increase in the stimulation causes your brain to rewire itself in such a way that the user automatically experiences more feelings of joy, relaxation and pleasure. There is much to be explored as to how and why this technology works so powerfully, and I'm not prepared to expound upon it here, but below there are a series of links to websites and resources that might be helpful to you. Holosync Is the easiest and fastest way to begin meditation and experience its benets. Although the CDs are a bit costly they have been one of the best investments I've ever made.
CLICK HERE To Lean More About Holosync Technology CLICK HERE For A Cool Cartoon About Holosync
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Just as the sun sets so to should our catabolic hormones in order to make way for the release of anabolic hormones. Unfortunately, for most of us this natural catabolic / anabolic rhythm is disrupted. Many of us are producing catabolic hormones to maintain energy well after sunset and often past midnight. These same people then wake up early, creating a situation where catabolic hormones are secreted at their maximum throughout the bulk of a 24 hour cycle and anabolic hormones are secreted very briey. The negative results of our detachment from natural rhythms is experienced in a myriad of chronic debilitating diseases many of us suffer. Disrupted sleep cycles are one of the most prevalent causes of hormonal and nervous system dysfunctions. Nagging injuries, headaches, neurological disorders and adrenal fatigue are often experienced by people who do not get enough sleep or sleep at sub-optimal times. There are many factors which contribute to our inability to get to sleep on time. Foremost amongst these factors is the widespread use of stimulants, including the ever so popular energy drinks and pre-workout supplements. Sugar and caffeine are also over used further causing a disruption in circadian rhythms. Another factor contributing to peoples inability to sleep at night, that is often overlooked, is electromagnetic pollution. Power lines; electrical circuits in your walls, ceilings and oors; electrical appliances, such as electric blankets, TVs and computers, emit such pollution. This electromagnetic pollution can disrupt your natural sleep/wake cycles. Finally, for many of us it has just become pure bad habit. We have become accustomed to staying up late and our bodies grown accustomed to getting to bed very late. Ive discovered one of the best methods for retraining your body to fall asleep earlier is to simply get up earlier, no matter what time you went to sleep. In the absence of stimulants, you'll nd your body grows tired toward the evening and you will naturally want to fall asleep. Someone not well rested is in no position to train at their hardest or recover from difcult bouts of intense exercise. It is essential that you get to sleep no later than 10:30 PM and rise with the sun in order to balance your nervous system. Below you will nd some resources on the science of circadian rhythms and suggestions for how to realign your activities with the natural daily and seasonal cycles.
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What most people are not familiar with is the fact that the effects of stressors on our physiology can be affected by how we consciously approach them. Although stress is inevitable, how we respond to those stressors either stimulates a sympathetic response from our nervous system that can cascade into a hormonal and systemic dysfunction or have no deep, lasting effect on us at all. Lets take the following scenario for example: Pretend you are sitting in a coffee shop with a good friend who happens to be well trained in defense and martial arts. After several minutes of relaxing conversation a man carrying a semi automatic gun bursts through the coffee shop door. At that moment your body responds to this threat by increasing your heart rate and thrusting you into a state of immobilizing shock. Your friend, on the other hand, experiences the same external stimulation, yet he is unmoved. He slowly gets up from the table, unnoticed by the attacker, and moves towards him in a silent manner. Before the attacker notices him, your friend has already disarmed him and is taking him down to the oor where he holds him until the police arrive. Both you and your friend experienced the same extrinsic forces that placed stress on your bodies. Because your mind and nervous system were unprepared to deal with it you ended up in a state of shock. Your friend being well-trained in defense remained calm and cool; the sympathetic branch of his nervous system did not overwhelm his physiology. In his levelheaded, state he was able to make good decisions and remedy the situation effectively. This is just one example of how the same stress will manifest itself differently in two different people. Of course this is an extreme example, but like Ive said in the past, the severity of a stressor is often perceived. It is how we choose to look at the situation that will either throw our nervous system and physiology out of balance or allow us to remain unmoved and able to deal with the situation appropriately. Someone once told me that the word fear can be thought of as an acronym. False Evidence Appearing Real
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With fear this is often the case. Many times we are paralyzed by an inability to act in a creative and progressive manner towards the challenges in life because we have allowed false evidence to appear real. This creates a situation where fear controls our behavior. The following is a more subtle example of how minor events can trigger a cascade of fear and anxiety throughout our nervous system and body. When I rst began making YouTube videos back in 2007 I would read many of the comments people would make about a particular video. Often times I would perceive negative comments as an attack on me personally. Because of my lack of consciousness at the time, I allowed those negative comments to ruin my day. It would also affect my condence as I made subsequent videos. But as I grew aware of how my physiology was instantly responding to these negative words I began to notice the subtle, yet damaging, changes in my breathing as well as a tightening of the musculature in my pelvic oor, neck, and shoulders. The fact is someones comments on a YouTube video is no threat to my livelihood, personhood, or character. Its just a bunch of words that someone typed up on a keyboard, left and most likely forgot about. Today, the stimulation of a negative comment on YouTube no longer holds the same implications that it once did in my mind, and subsequently no longer has any physiological effect on me. The way you choose to perceive challenges and stressors in your environment is what allows them to imbalance your nervous system and lead to a myriad of acute physiological responses, which over time can become chronic and debilitating. You choose how to experience the world around you. You are not a victim of it. You can, however, choose to become a victim of your thoughts. The choice, as always, is yours.
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The interesting thing about the Atlas is that it is highly mobile. Unlike the other vertebrate which are locked into place, the Atlas oats between the skull and the spinal column. This allows the head to move freely upon the neck but it also makes the Atlas very vulnerable to displacement. As you can imagine, your highly sensitive spinal cord, as it drops through a displaced Atlas bone, will be compressed. Even a little compression can disrupt the energy feed throughout the entire peripheral nervous system down the chain. This is analogous to a tree that falls on a power line knocking out electricity to all other power lines that follow. The way this imbalanced energy feed, due to a displaced Atlas, manifests itself physiologically can most easily be seen is in the imbalance of strength between one side of the body and the other. I personally experienced this as a weakening of my right leg I noticed when I deadlifted. Armed with this understanding I decided to visit a upper cervical specialist that works with patients in order to realign the Atlas bone. After an assessment he used a special instrument to realign my Atlas. The entire process was quite gentle. Afterward, I experienced a rush of sensation down my right leg and noticed a nagging pain in my elbow subside. Needless to say my next experience deadlifting was very different. My right leg didn't quiver and produced more force than it had in any of my previous attempts. All of this may sound strange and brand-new to you but I invite you to watch the video in the link provided below. Also, in my Advanced Neuromuscular Strength home study course you can actually watch as my students attend the very same clinic that I did and see some of their results. Many of them have gone on to grow much stronger since having their Atlas adjusted.
CLICK HERE for a blog post and video about the Atlas
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Conclusion
A strong and balanced nervous system is essential to good health and becoming the strongest version of yourself. Taking even small actions towards bringing balance to your autonomic nervous system will have tremendous effects on your physical strength and your performance in all aspects of your life. My objective in creating this report was to shed some light on ideas you may have not considered and to offer insight as to how you might grow stronger using these methods. My intention is not to overwhelm you with seven new things that you need to do right now, in fact that would only create more anxiety and stimulate your sympathetic branch of the nervous system causing further imbalance :) I invite you to choose just one, maybe two, of the methods above. Use the resources Ive provided to continue your studies and to help implement any one of these methods. So get started and good luck! Learn More About Elliott Hulse