The Overlooked Muscles: Here is Why Your Rear Delts Matter in Bodybuilding
Regarding bodybuilding, the spotlight often shines on the more prominent muscles like biceps, chest, and quads.
However, there’s a group of muscles that, despite their critical role in both aesthetics and function, often remain overlooked: the rear deltoids.
The rear delts are not just crucial for a well rounded and balanced upper body but also play a significant role in overall shoulder health and posture.
They are Located at the back of your shoulders.
The Overlooked Muscles: Understanding the Rear Delts
The rear deltoids are part of the shoulder muscles, comprising three distinct sections: the anterior (front), medial (middle), and posterior (rear) deltoids.
While the anterior and medial deltoids often receive more attention due to their more visible role in exercises like presses and raises, the rear delts are equally important.
They are involved in pulling movements and are essential for shoulder stability and balance.
Exercises like pull ups work the rear delts, but they are not often recognized for this contribution.
This lack of awareness can lead to an imbalance in the development of shoulder muscles, which can not only detract from the aesthetic appeal but also increase the risk of injuries.
The Role of Rear Delts in Bodybuilding:
Aesthetic Balance and Symmetry
In bodybuilding, symmetry and balance are crucial.
A well developed set of rear delts adds depth and definition to the back, contributing to the much coveted ‘V taper‘ look.
It complements the front and side delts, creating a 3D shoulder appearance that is highly prized on the bodybuilding stage.
Injury Prevention and Posture
Strong rear delts are crucial in maintaining proper shoulder alignment and posture.
They counteract the common lifestyle and training imbalances caused by excessive focus on front dominant exercises like bench presses and push ups.
By strengthening the rear delts, you can reduce the risk of shoulder injuries and improve your overall posture, leading to better long term health and performance in and out of the gym.
Incorporating Rear Delt Training into Your Routine:
Exercise Selection
Effective training of the rear delts requires specific exercises that target this muscle group.
Some of the most effective rear delt exercises include reverse flyes, face pulls, and bent over lateral raises.
These movements involve horizontal abduction and external rotation, which isolate and activate the rear delts effectively.
Training Frequency and Intensity
Due to their resilience and smaller size, the rear deltoids offer a unique advantage in terms of training frequency. Unlike larger muscle groups that often require more recovery time, the rear delts can be trained more frequently, which is crucial for their growth and development.
Integrating rear delt exercises into your regular shoulder workouts or as part of your back training regime is effective.
Aiming for at least two rear delt-specific exercises per week is a good starting point, but you can increase this frequency as your body adapts and grows stronger.
When it comes to intensity, it’s essential to strike a balance.
The rear delts respond well to various intensities, from light, high rep sets focusing on muscle endurance and toning to heavier, lower rep sets aiming for muscle growth and strength.
It’s also beneficial to incorporate a mix of compound and isolation exercises.
Compound movements like rows or pull ups indirectly engage the rear delts, while isolation exercises like reverse flyes and face pulls target them more directly.
Progressive Overload and Variation
Progressive overload is fundamental in muscle development, and the rear delts are no exception.
Gradually increasing the weight is a straightforward approach, but there are other methods to consider.
Varying the rep range, for instance, can stimulate different types of muscle fibers and spur growth.
High rep sets (e.g., 12 to15 reps) are excellent for building muscular endurance, while lower rep sets (e.g., 6 to 8 reps) with heavier weights can enhance strength and muscle size.
Another aspect of progressive overload is modifying the exercises themselves.
This can mean altering the angle of execution (like performing bent over lateral raises at different inclinations), changing the grip (using dumbbells, cables, or machines), or even adjusting the tempo of the exercise (slowing down the movement to increase time under tension).
What You Should Remember?
Exercise is not just healthy for your mind and body, it’s also about building strength and a nice looking body.
However, a lot of people train just the most visible muscle groups.
They neglect certain muscle groups that are important for greater strength and a nice physique.
The rear deltoids are a crucial but often neglected muscle group in bodybuilding.
Their development is essential not just for aesthetic balance and symmetry but also for shoulder health and functionality.
You can develop strong, well rounded shoulders by incorporating targeted exercises, ensuring proper training frequency, and applying progressive overload.
Remember, every muscle counts in pursuing your ideal physique, and the rear delts are no exception.
Paying attention to these overlooked muscles can make a significant difference in your bodybuilding journey.
Find Life Coach | Meet Riley Cook: How to Free Your Soul and Heal from Past Trauma?
Riley Cook is one of the coaches that we found this month and we did a little interview with him. He impressed us with his passion and dedication.
He brings a unique blend of resilience and wisdom to the coaching arena, forged through a journey that began in the Australian Army at 18. Serving for 7.5 years, he initially found solace in a medically enforced retirement at 26. Little did he know that his true battles were yet to come.
He confronted a haunting resurgence of childhood trauma, an ordeal lasting 3.5 years (28 till 32) that delved into the depths of despair. Determined to emerge stronger, he embarked on a personal odyssey, seeking wisdom from the likes of Tony Robbins, Peter Crone, Real Social Dynamics, Teal Swan, and more. His mission was to unravel the layers of suppressed emotions and find healing.
He was transformed by the process and turned this profound self discovery into a coaching business, launching his childhood trauma Mentoring venture in late 2023. His unique approach combines the best techniques acquired from the world’s foremost psychologists. He brings a transformative experience for his clients, often unlocking buried emotions in just 2 to 4 sessions. The best part is that he facilitates a permanent, not just a temporary, transformation. Here is what he said.
Meet Life Coach Riley Cook:
Name: Riley Cook
Pillar: The Spirit, The Mind, The Heart
Who is this coach for: Anyone who wants to release suppressed emotions and heal past traumas that are holding them back from being the freest version of themselves.
How they can help: By establishing an environment of love and acceptance and by using various tools and techniques like questionnaires, asking shadow questions, using the triad of physiology, focus exercises, and language to assist them in feeling better, just to name a few.
First of all, how are you and your family doing after these Pandemic times?
My family and I are all doing well post pandemic, it didn’t overly affect my family and I.
How did the coronavirus pandemic affect your clients? Did it affect you at all?
The pandemic did not affect me at all since I am financially retired.
I’m not sure how it affected my clients specifically, as I started my business after the pandemic.
What are the biggest lessons that you learned in this pandemic?
The biggest lessons I learned during this pandemic is how affected we are as a society in general by “social conditioning,” and how as mammals we like to “follow the heard (pack)” because our brain is designed to make us survive as the #1 prerogative.
People in general have a lot of fear (and other emotions) supressed within themselves.
The Origin:
Tell us about you, your career, how you started with your coaching career?
I’m 32 years old.
I joined the Australian Army after high school, at age 18.
I served for 7.5 years, beginning in Artillery and then transferring into Fitness (Physical Training Instructor).
After 7.5 years, at around the age of 26, I was medically discharged for a knee injury.
Initially I loved it because I was compensated and became financially retired.
However, at around age 28 my supressed and repressed childhood trauma resurfaced from my subconscious.
It was horrific.
It lasted around 3.5 years.
I know where the mind of a homeless person (and beyond, all the way to the bottom) goes.
Because I’m highly conscientious I found a way to keep it together and decided to find answers from the best psychologists on Earth… Tony Robbins, Peter Crone, Real Social Dynamics, Teal Swan, and more.
And I was able to “let go” of (or release, or integrate) those suppressed and repressed emotions, sensations, personalities and parts of myself.
I figured it out and healed myself with their guidance (+ hiring my own childhood trauma coach as well).
Then, I started my childhood trauma Mentoring (+ Author, I have a professionally edited eBook) business towards the end of 2023.
What was your biggest obstacle that you had to overcome in your life that made you who you are today?
Healing my childhood trauma (age 28 to 32) through sheer work ethic and education, never giving up, and some guidance from above.
The Coaching Style:
How do you innovate with coaching your clients?
I innovate with Mentoring my clients by using the techniques, tools, and strategies (e.g., sending them an initial questionnaire, asking shadow questions, using the triad of physiology, focus, and language to assist them in feeling better, and also by having an undertone of love and acceptance for all my clients, which they can feel and sense) from the individuals mentioned above: Tony Robbins, Peter Crone, Real Social Dynamics, Teal Swan, and more.
I have been able to help some clients bring up emotions and sensations from their subconscious in as little as 2 to 4 sessions.
What’s unique about your coaching approach?
What’s unique about my Mentoring approach is that I’ve studied the best psychologists on Earth, plus I have had the experience of “going through it” myself, and so I have a high level of compassion and empathy as well as knowing what actually works to help people.
What benefits do your clients get after working with you?
My clients get the benefit of having a free soul, spirit, mind, and body.
Their body feels lighter and their internal dialogue and thoughts are more empowering and positive.
It is also a permanent solution, not a band aid solution.
Do you use any specific tools to be efficient with your clients?
Yes, the tools I’ve learned from the world’s best psychologists.
The Impact:
If you had a super megaphone that, when you speak into, the whole world will hear your message, what would you say?
It’s okay, it’s safe, you can “let go.”
On the other side you will find inner peace and freedom.
What is the greatest lesson you have learned in your life?
The greatest lesson I have learned in life is how to “let go” physiologically and emotionally.
Following this, it may be the 3 years I put into studying finance in my late 20’s, specifically Billionaires and how they invest.
I apply Ray Dalio’s “All Weather Portfolio”, which is how to compound money (without losing it) over the long term, and it works.
Your final thoughts?
I believe this is what the world needs the most, to learn about emotions and behaviors and to learn how to “let go.”
We are often unaware of our subconscious or shadow (hence its name), and (or) we are too scared to “face it.”
My final thought is, “face it” because what you really want is on the other side of it, I promise!
Where Can You Find Riley Cook?
If you liked this interview and you would love to free your soul from all the baggage that is holding you back, go here and schedule a free discovery session with Riley.
If you want to dive deeper into his coaching, you can always get his book.
If you want to learn more about his coaching, subscribe to his Email list, follow his YouTube channel and join his Facebook group.
And if you’d like to connect with him more personally, you can do that through Facebook or by sending him a dirrect message on his Email [email protected]. It was an honor having this interview with him.
Find Life Coach | Meet Tyler Pencek: How to Be Free From Debt, Have a Place to Call Home, and Live Your Life’s Purpose?
Tyler Pencek is one of the coaches that we found this month and we did a little interview with him. He impressed us with his focus and dedication.
He is the founder of Real Life School LLC, whose journey into coaching took flight after a distinctive career as a Marine pilot. He shares the riveting tale of founding his coaching venture in 2007, weathering the storm of having his intellectual property pilfered, and ultimately returning to the fundamentals.
He doesn’t just coach, he imparts life skills that are tried, tested, and rooted in his own remarkable journey. From navigating the skies as a Marine pilot to helping individuals land their dream jobs, buy a home, and achieve financial success, his coaching philosophy is built on firsthand experience rather than recycled information from textbooks. This approach, he explains, allows clients to hear and see the advice in a more tangible and relatable light.
His coaching is personal. By relating to clients on a personal level, fostering confidence, and instilling a sense of compassion, he empowers individuals to recognize that their destiny is, ultimately, a matter of choice. The benefits of his coaching extend far beyond mere advice, promising clients a future free from debt, a place to call home, and a fulfilling job. Here is what he said.
Meet Life Coach Tyler Pencek:
Name: Tyler Pencek
Pillar: The Spirit, The Mind
Who is this coach for: Anyone who wants to discover their purpose and find ways to become financially stable and afford a house.
How they can help: By coaching, sharing personal stories and lessons, teaching and guiding.
First of all, how are you and your family doing after these Pandemic times?
The Pandemic brought our family closer.
We were still on active duty and the time in the squadron was reduced, so our family time increased.
USMC didn’t have a logical way of handling things… still don’t!
How did the coronavirus pandemic affect your clients? Did it affect you at all?
None.
What are the biggest lessons that you learned in this pandemic?
That no sickness, illness, or restrictions will ever change my moral compass…
If it was my time, then it’s my time.
Continue the course!
The Origin:
Tell us about you, your career, how you started with your coaching career?
Started Real Life School LLC in 2007, had two of my topics stolen by the CEO of University of Phoenix, and went back to the basics.
Teach me how to make money, how to buy a home, how to start a company, and how to land your dream job…
So I went after being a pilot in the Marines…
What was your biggest obstacle that you had to overcome in your life that made you who you are today?
Major amounts of trauma as a child and as an adult.
The Coaching Style:
How do you innovate with coaching your clients?
My innovation comes from first hand experience, not regurgitation info I read from a book!
People can hear it first hand and see it for themselves.
What’s unique about your coaching approach?
I relate to the person first hand, build confidence and compassion for the situation, then let them know it’s truly in their hands…
And it’s a choice.
What benefits do your clients get after working with you?
Out of debt, a place to call home, and a job they enjoy.
Do you use any specific tools to be efficient with your clients?
A website to host and streamline communications.
The Impact:
If you had a super megaphone that, when you speak into, the whole world will hear your message, what would you say?
Don’t worry about the money, it will come… Find your life’s purpose and make it your life’s mission.
Watch me and I’ll show you!
What is the greatest lesson you have learned in your life?
You only start to appreciate time, health, and family when it starts to get stripped from you…
So I want to be the reminder.
Your final thoughts?
I’m just here to make this place better than it was given to me…
It was never about me…
It’s our time to ensure our kids can live a full healthy, safe, adventurous life…
I’m just doing my part.
Where Can You Find Tyler Pencek?
If you liked this interview and if you would love to find your life’s purpose and stop worrying about money and a career, go to http://reallifeschool.com/ and see how Tyler can help you.
If you’d like to peak a glimpse of his coaching, follow his Facebook and Instagram accounts.
If you’d like to connect with him more personally, you can do that through LinkedIn or by sending him a message on his Email [email protected]. It was an honor having this interview with him.
The Dr. Dolores Show: Trust Yourself NOW! | A Guide to Unshakeable Confidence
Dr. Dolores Fazzino, Nurse Practitioner, Medical Intuitive, Energy Whisperer
Embark on a transformative journey with our latest episode of The Dr. Dolores Show called “Trust Yourself NOW.”
This episode is your roadmap to unlocking the secrets of self trust, designed to empower you with practical strategies and profound insights.
Join your host, Dr. Dolores as she delves into the heart of authentic confidence, exploring the tangible steps that lead to a more empowered you.
The Dr. Dolores Show: A Guide to Unshakeable Confidence
1. Embracing the Power of Trust
Dr. Dolores Fazzino emphasizes the significance of trust as a key component that enables a profound connection with the deepest part of ourselves.
In a world where external influences often dictate our actions, understanding the power of self trust becomes a catalyst for authentic self discovery.
Unshakeable confidence begins with trust… trust in oneself and the journey of self discovery.
Reflect on your strengths, accomplishments, and the decisions that led to personal growth.
Acknowledge and learn from mistakes, viewing them as opportunities for learning rather than setbacks.
Develop a positive internal dialogue that reinforces your abilities and potential.
2. Empowerment without Imposition
The episode highlights the delicate balance between offering guidance and allowing individuals to step into their free will.
Sometimes, the act of telling people what they need to do can diminish their ability to make independent choices.
This insight encourages a more nuanced approach to empowerment.
Empower yourself and others by embracing a collaborative approach.
Offer guidance and support, but refrain from dictating choices.
Encourage independent thinking and decision making.
Strengthen your confidence by recognizing the impact of your choices and taking responsibility for them.
3. Taking Baby Steps Towards Confidence
Trusting oneself is not an instantaneous process but rather a journey of gradual self discovery.
Dr. Fazzino advocates for the importance of taking baby steps in developing self trust, highlighting the transformative power of incremental progress.
Break down larger goals into smaller, manageable steps.
Celebrate each achievement, no matter how small, to build momentum.
Establish realistic timelines and expectations.
Consistency is key, commit to regular, incremental progress.
As you accomplish each step, your confidence will naturally grow.
4. Finding Richness in the Journey
While goals provide direction, the true richness lies in the journey towards achieving them.
The episode underscores the value of embracing the experiences, challenges, and growth encountered along the way, making the journey as significant as the destination.
Shift your focus from just achieving end goals to appreciating the journey.
Embrace challenges as opportunities for growth.
Keep a journal to record lessons learned, moments of resilience, and instances of personal development.
Cultivate gratitude for the richness that comes from the entire process.
5. Tapping into Inner Wisdom
The discussion explores the concept of stepping into one’s inner wisdom, gaining access to profound knowledge, and trusting the information received.
Learning to trust your gut and tapping into the wisdom within is presented as a transformative process.
Develop a practice of mindfulness and self reflection.
Set aside time for meditation or quiet contemplation to access your inner wisdom.
Trust the intuitive insights that arise.
Journaling can also be a valuable tool for capturing these thoughts.
Over time, this connection to inner wisdom becomes a source of unshakeable confidence.
6. Harnessing the Creative Power of Words
Dr. Fazzino highlights the potency of words, emphasizing that our words have the ability to create and shape our reality swiftly.
Understanding the creative power of language becomes a crucial aspect of self awareness and manifestation.
Be mindful of your self talk.
Replace self limiting beliefs with positive affirmations.
Create a list of affirmations that resonate with your goals and repeat them daily.
Use language that empowers and motivates you.
Consistently reinforcing positive thoughts will shape your mindset and strengthen your confidence.
7. Cultivating Positivity
A positive mindset is a key ingredient for unshakeable confidence.
The episode encourages listeners to shift their focus towards love and appreciation.
By cultivating a mindset centered on positivity, individuals can attract more love and appreciation into their lives, creating a ripple effect of positivity.
Surround yourself with positive influences.
Practice gratitude by acknowledging the good in your life.
Start and end your day by focusing on positive aspects.
Engage in activities that bring joy and fulfillment.
The more you cultivate a positive mindset, the more unshakeable your confidence will become.
8. Patience in Personal Growth
Reiterating that learning to trust oneself is a gradual process, Dr. Fazzino emphasizes the importance of viewing it as a journey rather than a destination.
This perspective empowers individuals to navigate their personal growth with patience and resilience.
Understand that personal growth takes time.
Embrace challenges as opportunities to learn and adapt.
Set realistic expectations, and recognize that setbacks are a natural part of the journey.
Develop resilience by staying committed to your goals, even during challenging times.
Trust the process, and your confidence will strengthen with each lesson learned.
9. Letting Go for Alignment
The discussion concludes with the significance of releasing things that no longer align with one’s journey without attachment.
Dr. Fazzino encourages listeners not to fear letting go, as it creates space for new and more aligned experiences to enter their lives.
Evaluate aspects of your life that no longer align with your values or goals.
Practice detachment by letting go of relationships, habits, or beliefs that hinder your growth.
Create space for new experiences and opportunities.
Trust that releasing what no longer serves you opens the door for alignment and authentic confidence.
The episode concludes with a powerful message about being in the flow of life and trusting that the next thing will unfold seamlessly.
This perspective invites individuals to embrace uncertainty and trust that The Universe has a plan for them.
In this episode, Dr. Dolores unpacks the essence of trust and confidence, not as fleeting emotions, but as foundational pillars upon which you can construct a more resilient and empowered self, building your confidence.
Each word is carefully curated to resonate with your journey, motivating you to lean in, listen, and uncover the untapped potential within you.
Don’t miss out on this opportunity to redefine your confidence narrative.
CLICK BELOW TO LISTEN & WATCH TO “THE DR. DOLORES SHOW” PODCAST:
To donate to our podcast “The Dr. Dolores Show” please snap the QR code. Your donations will ensure our work continues to be produced and hosted globally.
What to Look for In This Episode of The Dr. Dolores Show:
- “Trust is a big component of what allows us to connect with the deepest part of ourselves.” Dr Dolores Fazzino (03:01)
- Sometimes when we tell people what they need to do it takes away their ability to step into their free will. (05:48)
- Trusting self is more about taking baby steps. (07:50)
- It is great to have goals but it is the journey to get there, that is where all the richness is. (15:53)
- It is about learning how to step into your inner wisdom, gaining access to the knowledge and trusting the information you get. (23:34)
- Trust your gut and learn how to tap into that wisdom inside yourself. (23:57)
- Your words are so powerful, you have no idea. Your words create things quickly. (25:44)
- When we are able to focus on love and appreciation you are going to gain more love and appreciation in your world. (28:49)
- “You can learn to trust yourself, it just takes baby steps, it is a process not a destination.” Dr. Dolores Fazzino (34:10)
- Don’t be afraid to let things fall away that are no longer aligned with you without attachment. (34:59)
- Be in the flow of your life and trust that the next thing will be there for you. (40:37)
FIND THE DR. DOLORES SHOW WITH DR. DOLORES FAZZINO HERE!
All the top podcast locations. Click HERE
Apple, Google Play, Audible, iHeart Radio, Spotify ++++
SCHEDULE A FREE SESSION WITH DR. DOLORES:
The Dr. Dolores Show: Building Resilience | 4 Step Guide to Find Calm In The Chaos
By Dr. Dolores Fazzino, Nurse Practitioner, Medical Intuitive, Energy Whisperer
In today’s fast paced world, it often seems like we’re caught in a never ending whirlwind of chaos and stress.
The desire for inner peace and resilience in the face of life’s challenges is something we all share.
In this episode of The Dr. Dolores Show we embark on a journey to explore the secrets of building resilience and staying grounded, serene, and strong even when life throws its most chaotic curveballs.
Learn practical strategies and mindfulness techniques that can be applied in real life scenarios, whether you’re dealing with a hectic work schedule, navigating personal crises, or simply seeking tranquility amidst daily challenges.
Dr. Dolores Fazzino provides a profound and comprehensive guide to not only weather life’s storms but to navigate them with resilience and mindfulness.
The Dr. Dolores Show: 4 Step Guide to Find Calm In The Chaos
Step 1: Embracing the Chaos
Embracing chaos involves recognizing it as an intrinsic part of our lives.
Dr. Fazzino invites us to understand that our world is in a perpetual state of change and evolution.
By acknowledging this reality, we can shift our perspective from resisting chaos to embracing it as an opportunity for growth and transformation.
Step 2: Finding Center Amidst Chaos
Finding calm within chaos is about locating your center, a sanctuary of balance and inner peace.
Dr. Fazzino emphasizes the importance of self awareness and emotional acceptance.
Rather than suppressing emotions, allow them to be acknowledged and felt.
This step encourages a proactive engagement with one’s internal state, fostering emotional intelligence and resilience.
Step 3: Cultivating Resilience Within
Resilience, the cornerstone of navigating life’s storms, is not just about weathering difficulties but actively persisting through them.
Dr. Fazzino’s guide urges us not to surrender, especially around the eleventh hour.
Miracles, she suggests, often occur after the eleventh hour.
This step encourages a mindset shift, viewing challenges not as insurmountable obstacles but as opportunities for personal and spiritual growth.
Step 4: Mindfulness in Action
Mindfulness, as defined by Dr. Fazzino, extends beyond mere meditation.
It’s a practice of grounding oneself in the present moment by connecting with the physical body.
This step involves incorporating mindfulness into everyday life, be it through breath awareness, conscious movement, or sensory engagement.
By doing so, individuals can develop resilience, enhance focus, and foster a deeper connection with their surroundings.
The episode “Building Resilience: Finding Calm in Chaos” equips you with the tools you need to not just survive but thrive in the chaos of the modern world.
Tune in with Dr. Dolores, lean in, and learn how to cultivate resilience, reclaim your serenity, and find your inner calm in the face of life’s most chaotic moments.
CLICK BELOW TO LISTEN & WATCH TO “THE DR. DOLORES SHOW” PODCAST:
To donate to our podcast “The Dr. Dolores Show” please snap the QR code. Your donations will ensure our work continues to be produced and hosted globally.
What to Look for In This Episode of The Dr. Dolores Show:
- “We live in a real mega- chaotic world right now – everything is flying around.” Dr Dolores Fazzino (01:48)
- Humanity is evolving and ascending which means we are raising our frequencies. (04:02)
- When we find calm in the chaos it is about bringing ourselves back to the centre. (07:09)
- Emotions are okay, they are a necessity and an important factor of being a human being. (11:15)
- The calm within the storms of your life is about the resilience. (13:56)
- “Mindfulness is anything that will take you into your physical body so you can be aware and present.” Dr Dolores Fazzino (20:36)
- Don’t give up on the eleventh hour because that is where miracles happen. (25:49)
- Everything is connected and related – what we see outside of ourselves is what we see inside of ourselves. (32:44)
- Be mindful and be in the present moment is of key importance. (41:38)
- Acceptance of self and being able to adapt to situations is very important. (48:19)
FIND THE DR. DOLORES SHOW WITH DR. DOLORES FAZZINO HERE!
All the top podcast locations. Click HERE
Apple, Google Play, Audible, iHeart Radio, Spotify ++++
SCHEDULE A FREE SESSION WITH DR. DOLORES:
7 Easy Steps How to Stop Being a Negaholic (with Dr. Chérie Carter Scott)
“Love Yourself trust your choices and everything is possible” — Chérie Carter Scott
Are you a negaholic? Have you ever found yourself constantly dwelling on the negative aspects of life? Do you tend to focus on what could go wrong rather than what could go right?
If so, you may be a negaholic, someone who has a tendency to see the glass half empty, always, even if the glass is full.
Just like an alcoholic is addicted to alcohol, a negaholic is addicted to their negativity.
While negativity can sometimes be a natural response to stress or setbacks, it can become a debilitating habit that can negatively impact your relationships, career, and overall well being.
Thankfully, there are strategies you can employ to break free from the negaholic trap and cultivate a more positive outlook.
In this episode of the Life Coach Code Podcast we sat down with the one and only, “The Mother of Coaching” Dr. Chérie Carter Scott.
We discussed a subject that she is an expert and authority on, how to stop being a Negaholic.
She has a whole book dedicated to this subject called “Negaholics: How to Overcome Negativity and Turn Your Life Around” and you can get your copy on Amazon.
She is also one of the experts inside the Superhuman University.
Join the best virtual university in the world that focuses on all of the 4 pillars of a human being, spirit, mind, body, heart, and helps you find the hidden superpowers in each of them.
Decode Into Superhuman today! Apply here to join the waiting list and be one of the first people to be notified when the Superhuman University is open.
A Negaholic: How to Stop Being One
On this episode of the Life Coach Code podcast, we picked Dr. Chérie’s mind and we boiled down to the 7 steps that anyone can take to stop being a negaholic.
In this article we will dive into each of them.
But first, let’s find out one crucial thing: Are you a negaholic?
5 Signs You Might Be A Negaholic:
1. Constant negative self talk and self criticism: Negaholics often engage in a constant stream of negative thoughts, putting themselves down and focusing on their flaws.
2. Exaggeration of problems and potential setbacks: They tend to exaggerate the negative aspects of their lives and anticipate the worst possible outcomes.
3. Difficulty seeing the silver lining in situations: Negaholics struggle to find the good in anything, even positive experiences.
4. Reluctance to accept compliments or express gratitude: They often downplay their accomplishments and dismiss compliments, failing to recognize the positive aspects of their lives.
5. Excessive pessimism and a lack of hope: They tend to have a pessimistic outlook on life and believe that things will never improve. They rationalize this as being realistic, but it’s actually pessimism because, unlike realists, they never speak of opportunities or the positive aspects.
If you have 2 or more of the above you are within the Negaholic Spectrum.
7 Steps to Stop Being a Negaholic:
Negaholics are more common than you might think.
However, it’s important to remember that you have the power to break free from this mindset and cultivate a more positive outlook.
The step before the first step, as always, is recognizing the problem.
If you or someone you know is a negaholic and wants to change their mindset, here are the 7 steps.
Step 1. Challenge Negative Thoughts.
The first step in breaking free from a negaholic mindset is to challenge your negative thoughts.
That’s why we are going to focus on this step the most.
This involves becoming aware of your negative self talk and questioning its validity.
Are these thoughts based on reality or are they simply exaggerations or distortions?
This question alone can destroy the power negative thoughts have over you.
The hard part is being aware enough to identify the negative thoughts because for negaholics, the negative thoughts ARE their normal thoughts.
That’s why after becoming aware that you (or someone you know) might be a negaholic, adopt a practice of checking up with your mind.
You can do it in the morning, in the middle of the day, at night, before sleep, you can set a reminder on your phone to remind you that you should question your thoughts.
Here are few tips how to identify negative thoughts:
1. Question their usefulness: Ask yourself if your thoughts are helping you or hindering you. Do they motivate you to take action or do they keep you stuck in a rut? Negative thoughts often drain energy and create unnecessary stress.
2. Compare them to reality: Are your thoughts based on actual evidence or are they exaggerated or distorted? Challenge your assumptions and compare your perception to the facts. Look for counter evidence that contradicts your negative interpretations.
3. Track your emotional triggers: Notice what situations or events tend to trigger your negative thoughts. Are they related to specific people, activities, or insecurities? By recognizing your triggers, you can start to anticipate and manage your reactions.
4. Focus on physical sensations: Negative thoughts can often manifest in physical ways like tightness in your chest, shallow breathing, or clenched fists. Pay attention to your body’s signals and use them as a red flag for potentially unhelpful thinking patterns.
5. Observe your inner critic: Imagine your negative thoughts as a voice in your head. What is it saying? How does it make you feel? By personifying your negativity, you can detach from it and analyze it more objectively.
6. Talk to someone you trust: Sharing your thoughts and feelings with a supportive friend, family member, or therapist can help you gain different perspectives and identify potentially distorted patterns.
7. Utilize journaling: Writing down your thoughts and feelings can provide a clearer picture of your internal monologue. Look for recurrent themes, negativity spikes, and triggers that emerge in your writing.
Once you’ve identified the negative thoughts that are holding you back, replace them with positive affirmations.
These are statements that you repeat to yourself regularly, focusing on your strengths, accomplishments, and possibilities.
By constantly reminding yourself of your positive qualities, you can gradually reprogram your mind for positivity.
Step 2. Celebrate Your Strengths and Accomplishments.
Negaholics often overlook their strengths and accomplishments, focusing instead on their flaws and shortcomings.
However, it’s important to take time to appreciate your positive qualities and celebrate your achievements, no matter how small they may seem.
Make a list of your strengths and talents, and keep it handy to remind yourself of your capabilities.
Take pride in your accomplishments, and acknowledge your progress along the way.
By focusing on your positive attributes, you can boost your self esteem and confidence.
3. Practice Gratitude.
Gratitude is a powerful tool for shifting your perspective from negativity to positivity.
In fact, this “small” act of forcing your mind to think of things that you are grateful for can literally rewire your whole brain for positivity.
By taking time each day to reflect on the things you’re grateful for, you can cultivate a mindset of appreciation and contentment.
Start by making a gratitude list, noting down the things you’re grateful for, big or small.
Express your gratitude to others, both verbally and nonverbally, showing appreciation for their kindness, generosity, or support.
4. Embrace a Positive Mindset.
Surround yourself with positive influences that uplift and inspire you.
Choose to spend time with optimistic, supportive people who have a positive outlook on life.
Avoid negative individuals who drain your energy and dampen your spirits.
Consume positive content, including books, music, movies, and TV shows, that promote positivity and personal growth.
Engage in activities that bring you joy and fulfillment, whether it’s pursuing hobbies, spending time in nature, or connecting with loved ones.
5. Limit Exposure to Negativity.
Negativity can have a significant impact on your mindset, so it’s important to minimize your exposure to it.
Limit your consumption of negative news, social media, or toxic relationships.
Filter your social media feeds to focus on positive content and engage with uplifting groups or communities.
6. Nurture Your Emotional Well being.
Prioritize physical health by engaging in regular exercise, maintaining a healthy diet, and getting enough sleep.
A healthy body promotes better mental clarity and emotional well being.
Implement stress management techniques like meditation, yoga, or deep breathing exercises to reduce anxiety and promote emotional balance.
If you’re struggling to manage negative thoughts or emotions on your own, don’t hesitate to seek professional help from a therapist or counselor.
7. Cultivate a Growth Mindset.
A growth mindset is a way of thinking constructed by the belief that your abilities can be developed and improved through effort and learning.
Negaholics often have a fixed mindset, believing that their abilities are predetermined and cannot change.
Embrace a growth mindset by viewing challenges as opportunities for growth and learning, rather than insurmountable obstacles.
See mistakes as opportunities to identify areas for improvement and develop new skills.
Believe in your ability to learn and grow, and commit to continuous learning by pursuing new challenges, expanding your knowledge base, and engaging in personal growth activities.
What You Should Remember?
Transforming your mindset from negativity to positivity is a journey, not a destination.
Be patient with yourself, celebrate your progress, and don’t give up on your commitment to cultivating a more positive outlook.
With consistent effort and self belief, you can create a more fulfilling and joyful life.
Remember, you have the power to choose how you perceive the world.
By actively cultivating positivity and challenging negativity, you can create a life that is filled with joy, fulfillment, and endless possibilities.