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Resilience: The Key to Surviving Anything

Resilience: The Key to Surviving Anything

    Have you ever seen bamboo shoots in a storm? I have. I remember huddling in a hut in Thailand watching a raging typhoon sweep through the mountains. The clump of bamboo outside the window was completely flattened by the raging winds. The wind was so strong that it lifted the roof right off the hut and I began to fear for my life. Then, suddenly, the winds dropped. I looked out and saw the bamboo shoots rise up again unharmed. That’s resilience. It’s the most important thing we can cultivate in these uncertain days.

    The global financial melt-down is creating hardship for many people. Maybe you too have some fears about how your life and that of your loved ones is going to be in the future? And it’s not only financial problems that we can suffer from. Health problems, or we can lose a loved one. Or we can suddenly be faced with unemployment.

    I myself lost a lot of money when a rogue builder decamped to a South Sea Island with the money that I had paid him to build a new house. In the end the half-built structure had to be sold at a great loss. This experience made me think about how we can overcome difficulties. What I learned was that my life started getting back on track the moment I started accepting that my life had changed for ever.

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    I learned that there are ways of responding to life that make it easier to regain control and find ongoing happiness. One of the ways that we can do that is to become more accepting and thus more resilient.

    Resilience helps us to overcome anything

    Resilience and acceptance are closely linked. It’s when we face our difficulties square on that we tap deep into resilience.

    The first response to disaster is usually denial – which is the opposite of acceptance. It took a long time for Linda D. to emerge from denial. She came to see me soon after she was released from hospital. Linda, a young mother, was in her mid-thirties and looked fit and beautiful. Glossy chestnut curls framed her face. But I noticed that her smile was strained as she told her story. Some months ago, she said, she had felt a persistent ache in her belly but had put it down to indigestion. A while later she went to the doctor. He ordered a scan, then exploratory surgery.

    “Imagine my shock, “she said, “when I woke after the operation and the surgeon told me that they had sewed me up again because there was nothing, absolutely nothing they could do for me. They found cancer all over my liver. My first thought was: ‘No! Ben’s only four. I can’t leave him on his own. I just can’t be dying!'”

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    It took Linda some months to accept that she was going to die. In that time of denial, her emotions were in turmoil.

    It was late spring when Linda came to see me one last time. She was frail and her skin was like
    parchment. I settled her into a chair on the veranda. The wisteria blooms were a sea of purple. We were silent for a while. She told me that she was dying.

    “How do you feel about dying?” I asked

    “I feel at peace now,” she said. Then she raised her face to the sun and shut her eyes. “Everything is so precious. Now I know how precious each moment is!”

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    She died some weeks later. Because she was ready, she was able to let go of life gracefully. Her healing journey had led her from denial, rage and dread to a place of acceptance and peace.

    The path to acceptance

    A new beginning can only happen when the old form disintegrates. Look at what happens when a caterpillar becomes a butterfly: When the time for transformation has come, a larva wraps itself in a cocoon and becomes a chrysalis. Just imagine how that might feel! Suddenly the larva is constricted, can’t move anymore and darkness closes in. Then disintegration begins. Some cells die, others revert to an undifferentiated state, some cluster together as discs that carry a genetic blueprint for new structures. If you compare a caterpillar to a butterfly, they seem worlds apart and yet one transforms into the other. In some sense, you could say that the caterpillar dies. From this death, a new, beautiful form arises.

    Before something radically new can appear, the old form has to die.

    Acceptance is the first step of healing. It grows slowly over time. There are some simple exercises that help the process of acceptance. One of the most powerful techniques is Expressive Writing therapy as the story of
    Marion P. shows.

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    Marian’s husband died suddenly of a heart attack in the first year of their marriage. It happened just weeks before she gave birth to her son, Josh. Years later, she said:

    “I just couldn’t accept that I was now a widow with a baby. I so wanted to be part of a little family! I spent four years railing against my fate. Then I realised that I had to look to the future. After a while, I began to realise that Josh and I were now the ‘little family’. Acceptance marked the beginning of my healing process.”

    This is like the bamboo shoots righting themselves after the storm has passed.

    How can we practice acceptance and build resilience?

    I think the most important thing is to be honest with ourselves. Sometimes it takes courage to look reality in the eye. But when we do, we can learn to overcome anything.

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    Last Updated on August 15, 2018

    7 Amazing Things That Will Happen When You Do Plank Every Day

    7 Amazing Things That Will Happen When You Do Plank Every Day

    Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

    Video Summary

    Why is it important to train up our core strength?

    There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

    This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

    Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

    In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

    One Exercise, multiple benefits

    There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

    By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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    When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

    Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

    In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

    What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

    What will happen when you start doing planks every day

      1. You’ll improve core definition and performance: 

      Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

      • Transverse abdominis: increased ability to lift heavier weights.
      • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
      • Oblique muscles: improved capacity for stable side-bending and waist-twisting
      • Glutes: a supported back and a strong, shapely booty.

      2. You’ll decrease your risk of injury in the back and spinal column

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        Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

        Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

        3. You’ll experience an increased boost to your overall metabolism

          Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

          4. You’ll significantly improve your posture

            Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

            A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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            A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

            On top of everything, someone with good posture looks better, healthier, and more confident.

            5. You’ll improve overall balance

              Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

              6. You’ll become more flexible than ever before

                Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                7. You’ll witness mental benefits

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                  Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                  How to hold a plank position

                  1. Get into pushup position on the floor.
                  2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                  3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                  4. Your head is relaxed and you should be looking at the floor.
                  5. Hold the position for as long as you can.
                  6. Remember to breathe. Inhale and exhale slowly and steadily.
                  7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                  Watch the video if you have any doubt!

                  Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                    How to improve your plank time gradually

                    1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                    2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                    3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                    Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                    Who Should Be Cautious Doing The Plank?

                    You need to be cautious doing Planking exercises if any of these risks apply to you:

                    • Prolapse
                    • After prolapse surgery
                    • Pelvic pain conditions
                    • Weak or poorly functioning pelvic floor muscles
                    • Previous childbirth
                    • Overweight

                    Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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