Hi, I'm Tony riddle. And this is the natural life stylist podcast. So way back in December. I had this crazy idea to run from Land's End to John o'groats in just 30 days, but I wasn't just going to run it. I was going to run it Barefoot to raise funds for environmental Charities and collaborate with world-leading experts to raise awareness and money for six organizations fighting the top sustainability issues of our time. I knew running Barefoot would raise many are socially extreme eyebrow and with that eyebrow-raising behavior, I would be able to provide a perfect platform to highlight the importance of connecting with our environment and those key sustainability issues of time gives me great pleasure to introduce you to Richie Norton aka the strength Temple. I first met Richie at a dinner that we move magazine to put together and we instantly hit it off to be fair. There's not a lot. Not like about Richie. So hitting it off is a no-brainer. Rich is an ex rugby player turned Yogi Surfer. Adrenaline. Junkie, it spent the last 10 years working alongside Sports professionals and some of the most respected pioneers of human performance. And what has grown out of this is Ritchie's own unique blend of meditation breathwork and yoga. I'm so aligned with what rich is putting out into the world. So it gives me great pleasure to be able to share this relaxed chat with you Richie shares an insight into his own journey of self-discovery and provides some simple yet potent tools to unlock and develop physical and mental well-being. I hope you enjoy the chat. So I'm here with Richard Norton Richie aka the strength Temple and I'm so pleased is happening. It's come on one of those days when it's 40 more important than ever to have Richie here. Which is great at taking people through the process. I've had just one of those couples it's not one day. It's a couple of days where things just haven't quite panned out how I thought they were I personally know I can go into the cave into the pain cave. I know I have tools that help me get out the pain cave, which I know Richie has some great tools. So this is taken off the path of what we normally perceive sustainability for me. I wanted to talk to Richie about being a sustainable human in what can be like what I've experienced stressful situations and things that kind of take us off the path and that we can have tools that help us process the path and get back on it so we can continue which for me is the path is just being present. So how do we get back to the present moment? So that's kind of why I wanted you on the show man. I'm calling a show now. Can you believe it? This is the this is the Tony Little Show. Tony riddle show. We're back on the show. I think you should have a show. Let's do a show man enough people to have good chats. We do have loads of good chats and create a show. So rich, he's here. Hello Richie. I make allies are having me along. It's cool. I'm glad we can make it happen still. Yeah, we had to run booked in didn't we did have a rich he was gone for months, which is all fired up for a run and then he put it out. There is I don't want to run I don't want to run Antonis ankle get blown out. No doing wish came true. No, it's not. So for those that don't know. My foot swelled up my left foot swelled up. It made me throw those on my right foot of warn the pads out underneath my foot. It's to excruciating I've taken a couple of days out. So we're resting so it's still a 30-30 challenge. I'm just gonna have to do more mileage at the end Richie gladly came on. So he's here for an interview cool. That's still sneaking around. Maybe we met if I end up north where you let me know be great. Maybe that will still happen. Yeah the healing process putting out there. So Richie running me X rugby. Yogi xpt mindfulness breathwork. I mean what else? What else is there to Richie? How did you how did you find all this region has many layers? Well, I'm a big part of it has been coming across you actually thanks to their we move guys putting those in alignment through the we move podcast because we met at the dinner, didn't we remember we move dinner? Yeah, and since then it's kind of like it's been a real like connection with you. You've been a big part for me to actually sort of step out of my comfort zone and to align with I think where your journey also taken you especially talking about that the medicines and you know, the Transformations and the lessons and the journey and what it's given you and what it keeps giving you and I know I've confided in you were a lot of that that's helped me structure my next steps, but without going deep into that the background for me is coming from rugby and you know starting rugby at a very young age thinking that was going to be my future my my career and the wear and tear that put on my body physically mentally emotionally in the pressure and when that got taken away because of injury and feeling powerless and not being able to You know carry on what I thought was going to be my you know, the biggest Journey my biggest achievement, you know, and you know relating to where we are now. It's a real blow and you like you really when you have derailed that way because it's rugby become like the personality view as well as life. I was struggling with a lot rugby was my outlet training physical social drives. Oh sure everything. I was going down wrong paths. And I realized I had more to give a more to offer but I really don't know how to communicate it and didn't know how to Channel all the energy and all the frustration and anger and all this, you know confusion and the short version is I found my way into breathwork yoga meditation years later after really losing my way and it seems that such polarity to rugby doesn't it? I don't know why the rugby and and mindfulness and breath work in yoga seems like such poles apart and I if you just said to me when I was playing Rugby one day. You're going to be a yoga teacher and you're going to teach kids and adults how to breathe and how to be more mindful about how they exist and live a more sustainable existence. I would have laughed or just thought you were Bonkers. So what so how did that ignite the house that moment between right the breakdown of rugby? How did you Scout? How did you discover the breath worked? And I mean, how did you so it's really because It was meant I went to Sydney. I moved to Australia when I was 30 years old because it was my last window to get that Australian working Visa for this is my way out of it is my way out of of the UK. I needed a change. I feel like I was just destroying myself grinding in London. Yeah, and I went to Australia I thought well, I'm in Australia. I'm going to learn how to surf because that looks like fun and I don't come to Australia not try and give it a go and I committed to a routine of like I've never had a routine and not had a routine in a while since I stopped playing rugby. My body felt pretty broken and wasn't really functioning very well. Stop train the gym put on a bit of weight loss of purpose lost purpose lost Direction and going back into nature getting in the ocean getting smashed a lot almost drowning a few times, but the you know what I learned from that was resilience and persistence and got fit and healthy and then off the back of that I met a girl you do. Yeah single guy in Sydney came across a beach, babe. And she was a yoga teacher and put a different spin on yoga. She's like, you know, he's just going have a little Vibe with my in my class. It's very playful. We just move and we breathe and I was like, okay, that's a different delivery. I'm going to go and give it a go and all of a sudden what I thought was loads of shapes and meditations and chatting teracle cry and you know Lycra and lots of women in a yoga class where I already felt intimidated, she gave it a different language and and I connected with an a very different level breathing became part of how I moved the tempo of how I went through class that was under it was up my pace and yeah the next chapter again while I was in Sydney. I had to go to a Brazilian college that it was like there's a loophole but it was more a really interesting subject capoeira. Yeah, where you learn you get a diploma in capoeira and Brazilian martial But you guys really playful again, right lay for him really spoke to me and also you came away with a coaching course on how to teach kids and the elderly and how to communicate with other people to give them really isn't easy instruction to be able to get them to do some physical exercise, but was tied in with that with it was his capoeira practical exam that you have to do over this year period while you're in on this course, so I started doing Capoeira and I started going to yoga. Then these Brazilians that I was studying with also went surfing at the weekend and barbecues and the beach and they have brought in community and it was all about community and just thought wow. I feel amazing. I'm not surprised. Look how many physical boxes you've took their eye off social physical boxes, right? Yeah, that's incredible. And then all my injuries went away. This was the big thing all the aches and pains and the niggles that I'd been played with. It stopped my my Rugby career going any further all of a sudden they work there anymore. I can move better. I could move quicker. I started playing rugby again. And I wonder how many of those are there the emotional attachment to them as well. Dig dig. I found a whole new like Vibe of Life surfing got better. I was moving more like fluidly. I was moving in different directions and different planes of motion and like speaking with more confidently more empowered because I felt like I got my power back because I'd reconnected with the things that I was completely disconnected with. And yeah life began again and I realize I'm going to I'm going to try and find a way of communicating this to other people that are in my position rugby players athletes. I think most human beings today man. I mean, it can be people just it's understanding that it's to find a purpose to again isn't it to find a purpose or some some some out there might not even realize there is a purpose, you know. Yeah so often it takes a breaking down. Realize there is a purpose. Yeah gentlemen to reconnect with their reignite something definitely and then also you then have the tools as you've gathered to help the others big time. I think some of my biggest Inspirations in the some of the most amazing stories that I've heard of come from people that have overcome struggle that I've hit a dark moment of life or overcome adversity and become more resilient and more empowered and more aware and how that is. is a gift when you look at it that way to be able to inspire other people and I went there and I feel I feel like I've been able to align and attract and see and connect those people now because I've seen painting other people and suffering of the people and wanting to empowers people to see that as a superpower because you have that insight into know how to build strength and resilience to overcome physical changes challenges emotionally spiritually and that can come through Your diet changing your lifestyle changing environment changing your friends circle or even just removing the fear of adversity. Yeah gentleman changing the relationship with it completely, isn't it? Yeah. This is going to come at some stage to all human beings. Yeah. Yeah, you know and we live in such fear of it and where sometimes leaning in lean in yeah exactly is where you can really face. What's what's actually there in front of you talking to you communicating to you that your over suppressing or hiding from Um, yeah, whereas that's that's there for you to learn and to be able to move into that next challenge the honesty in the humbling experience on diversity teaching is the most right-leaning and and you know, that's where your growth will come. So yeah, I made myself made my way back to London as a personal trainer and was very lucky to not have to go and work in big mainstream Jim's I just realized I had this Mission ahead of this knowledge. I this insight and I thought so aligned the UK was Really where I was, you know, the gift of Australia was there were so far ahead for me in my eyes with food nutrition exercise outdoor lifestyle and how power that power for that was and I came back to the to London and was felt like I was surrounded by zombies and robots going through this repetitive cycle and you know going to Jim's lifting weights for aesthetic sand just smashing wait to have no real idea. Why in a lit just all linear including you. Not the general public but professional athletes and the conversations I've had with people it was so like strange for me to have these very open chats about intricacy of how do you mobilize your body and re wild yourself to be more in tune with how your body's working for you? So it will work better for you because of how you breathe and the way you move and align simple movement patterns and they were like, what are you on about? Yeah, mate, you're a professional athlete the more in tune you Weave yourself more mindful you are about your movement and what you eat and how you behave and how you speak will directly affect the way you feel and the way you perform how successful you become as a human being. Yeah, just an athlete. Yeah. So when I realized it was it was you know, so new to a lot of people I realized this was where I was going to be able to add value and that was a few years ago. Now, I've been on a bit of a wild journey through there and it did my yoga teacher training in Bali with one of my most amazing friends. He Finn to was over recently he was over recently in London and there is you just had a birthday. Yeah. Yeah birthday and it was a real special day to connect with him again and he's just an incredible human with the ability to look at the individual and go I'm going to use this language because I see that's where you're going to make a connection with this and for me that I've been bodied that that's quite scary. Chioggia coaches personality is he's like, well, you might not want to be a yoga teacher. You might not want to be a spiritual Guru. You might not want to be a teacher or a coach, but we all have this gift to be able to help each other and to inspire others based on our ability to be connected with ourselves and to have this extra strength and resilience to maybe help other people through challenges. And when I want to try and educate people on mobilization and moving a bit better and be more connected with yourself and your family and the environment You've got to go a bit more Inward and my journey has been very similar, but for me to go and teach a yoga class and use Sanskrit names and traditional Yogi words. I didn't connect a yoga that way my connection to it was I'm going to move my body and breathe and have my own practice based on what my body wants to do in that moment on that day. And that's what saved you as well and that's what saved me because I was able to slow paste the paste of life down and I was able to see nature differently. I was able to like Feel aches and pains that were bothering me that I wasn't addressing. I was ignoring it suffering a little bit better with it rather than actually going are my back is really feeling tight here that's giving me anxiety is giving me stress. I'm not moving properly. It's frustrating me. I'm not sleeping very well, but I'm ignoring it. Where as well. You're not in you're never just ignoring it. That's the point because we start using pacifiers deal with the yeah ignorance of the symptom. Yeah. Yeah. Yeah, so I thought well this is Going to do I'm going to search out people that I relate to and I realize actually have a similar story and I bet I can learn something from their Journey. Yeah, but along the way I'm just going out and connecting with these people just having conversations enlightening people sharing topics. Like we are now to bring awareness to whoever is watching this to maybe go actually I need to maybe give that some attention and just giving them that little nudge maybe giving them a little bit of insight education to get them up and moving and thinking about the things that really matter because I think there's a lack of perspective on what's really important. Well, it's powerful isn't it? Because I got I got I was stopped on the Run by a guy called Stuart botting. It's dude rocks. Arpan his VW rep bright red VW transporting a campervan thai-style thing. He's just standing in this country Lane his arms out and I'm running towards Boy, I don't know. Who is this. He's our guy. I'm sure hi Tony and then as I get closer since I realize you don't know me, but I feel like I know you and we chat and we start talking about how he was in a dark space right and through following me through following you and then you go into Rich role and he said on then I found you on Rich Roll, which is amazing. I put two and two together and here I am on the path. But I was in this dark space and by doing morning rituals by doing breath work by doing mobility by doing ice baths by turning to a plant-based diet. and now I'm into bear for my son and I walk around Barefoot and my daughter calls us the Barefoot Warriors, right and he just had this glint in his eyes and you could see He's transformed. Right and he's transformed through social media because that's the tribe. Right? That's where we're pushing content out into so it's not just meeting the individual or putting the class on there's that tool as well now isn't there yet to open up the space. Yeah, which is like doing massive festivals. Like you have a huge following right? Imagine that it's like doing a talk to 58,000 people if they're all listening. Yeah. Sure. I mean, yeah and he had you know, it's glint was I said you got an amazing clean your iron man was Going on he said well, I just get up and I know I'm doing now I start with a routine. I have a routine as I you found purpose that he's like, yeah, I found I think I found my purpose yet. And he said for a man a family man with kids to find purpose again is been one of the most powerful gifts. He could find you know, how old was he I'd say it's probably 50 You know young? Yeah so much potential so much opportunity potentiality. There is like whatever he wants it to be. That's why I love about it. When you tell me those conversations, I think right. Well, how can I share it with my dad because I know he would love, you know the opportunity to maybe do something different. He's outgoing. He's looking for the next thing, you know, he's got time on his hands and how do you inspire people that are maybe looking for something but don't quite know where to start and just give them that little nudge and you know it Go in well, I think you keep doing what you're doing. Richie's. Yeah, I mean, that's what it seems like. Yeah, and especially for parents writing is like they don't want to be told by their own kids how to behave now, but they're observe their behavior because they're their kids. Yeah. So rather than being told it's just be the once you be then people see and then the sea turns into we something else. I like that. I love that as good. That was good that you had that recording. I'm glad you brought up the whole Rich Roll thing as well. He he was when the first podcast I ever came across when I got into the whole podcast space big really like his Vibe. Yeah, really get really. Hope I get to meet him one day and amazing guy. He's an incredible guy was listen to him on the way down here actually and One guy sent me a video message yesterday the power of social media and I do I've I've got a great relationship with social media. Now at one point I lost my way with it and my relationship wasn't very positive. It was a bit like me and this guy reached out to me very in a very vulnerable way ex-military and he had something happened to him and he and he the right time at the right moment because I'd put content out of time when he was listening to Rich roll your Just checked out you followed. You found me and one word that came out of my post one day the day after because he just found me resonated with him you go and that gave me the confidence to go. I've never shared this with anybody and he shared and I sent my voice note back straightaway. He lives in the US and and he just needed to like have a soundboard to be able to express something that had been pushed down suppressed. Because he felt completely stuck and for me having these conversations why I love it so much and I get quite emotional in the whole thing is that's how powerful this can be if you're there to do good. And if you're there to create a message there to inspire the people whatever your tool is don't be afraid to share. You never know who will be listening. He'll be watching the I guess that it's the learning or finding the tribe around you that enables you to understand that this is all about being again, and if you're just being Then in theory everyone around you can grow from that because that's the authenticity again, isn't it? What we were talking about earlier and being authentic finding the or finding the authentic Richie within the story, right? Yeah. So I'm I'm Tony now, right and I've I'm s I'm I'm smashing Out hours in the office. Get back whacking and microwave meal. Stay up watch a bit of news on my Joe in Chandler chair have all the lights on around me eventually creeping to bed. Probably about just past midnight. Wake up to the Beeb Beeb in the morning hit snooze being be bib snooze get up can smash some coffee because that's the only thing that could ignite a bowel movement and then probably skip breakfast because I've run out of time. I'm get shower cover myself in chemicals aftershave smash the door shut Leggett as fast as I can to the tube because I'm in hypertension already and get involved with the whole commute. That's probably gone through the same process. Can't bear to look at someone on the tube because I'm feeling ashamed of myself in reality and arrived at the office to sit down. What would you advise me? I'm already anxious reliving that whole experience. Yeah, man, because I would have been there. Yeah, we've all been a so on. I know it, you know I left London because I acted on my gut instinct that that was not a healthy place to remain and wasn't sustainable. So I wanted to practice what I preach and I wanted to like make the move and it was a big move that happened over two weeks because I know how easy it is to get caught up in that routine and the habit and not know how to get off that ride. Oh, yeah. I'm just going to throw in here. We're not only way anyone's listening not judging you for that behavior. Just know. Highlighting that that's what's been normalized. Yeah, and we just want to give you some tools to help. You just see maybe a different way. Yeah, I'd be a hypocrite if I said that I've got it all figured out. I have a routine that is nailed and it's always perfect. No, no, no. Well when you do think you've got it figured out then the process shows you when actually actually you're still in the process. But yeah. So because I've been there I can authentically say I know where you are at if you are living that life and it can feel a bit. You can feel lost you can feel a bit helpless you feel stuck demotivated like upset frustrated angry all these things or maybe just completely unaware that you're in that space and maybe just need a little reminder to just check yourself and take a little step back and just reassess if that is your life. Are you happy? I'm one of the little changes you can make to maybe get on a on a new ride to start to make changes that are more positive that are maybe one step closer to where you really want to be because you know, that's not sustainable and it's affecting your health physically mentally emotionally spiritually. However, you want to look at it. But also you is affecting the health of others because that's the person that's what you're also the addition to the normalized behavior, right? Definitely your family whether it's your wife your partner your kids your family. Friends your work colleagues. If you are not living a life of fulfillment and purpose and you're waking up happy you have time and you feel healthy and you're eating well and you're getting time to do the things that you love. It's likely your resenting something and you're wishing something was different and that affects your mood your personality your energy your energy then effects that person that you are around the most and the people that your environment. So you're in the office and your recipe people around you like, you know, it just try it passes. Everybody that you're around. So having rituals that I've you know, embraced living the life that I Live Now, which is really the key to for me to keep on that journey and to be able to then share the ups and downs that that brings when you step out of that there was habits that do keep you on track so The takeaway here, I guess maybe inspire people to start those changes is okay. We'll just maybe audit your life a little bit and see where you can make little changes that are sustainable that are realistic that will have an impact straight away. So I do these morning routines. You just described a morning routine that is definite going to set you off on the right frequency. So one thing before you wake up its sleep, you know, we in Matthew Walker created a huge wave of Interest after all the signs that he What's the table which I endorsed massively because it transformed Who I Am by prioritizing getting a good night's sleep before you go to bed how much technology your phone and your iPad in front of your face taking it all this stimulation before you get information bed and then expect to have a good sleep. It's not going to happen or that don't be on the device. Even the news at 10:00. Yeah, you know crazy. Yeah, the crazy stuff that's going on in the world is that we discussed around a campfire feed your brain. We've all that fear and destruction and pain and suffering and worry and then let it completely immerse your subconscious to and you go into your dream state. Yeah, we've all this other clutter. Yeah. So sleep is definitely something to audit and there's so much great information out there to how to improve that you know, when you eat switching off, you know, a little bedtime ritual eating the right things having like these amazing supplements we have now that help shut down and I'm experimenting with CBD right now, which has been a game-changer and I've been using that Delve into that a little bit big shift. Is it for down really energetic big some fascinating about that space and then morning routines is getting up and not looking at your phone again. So ideally start your day as you didn't end your day waking up and without this hyperstimulation of your digital screen just filling your brain when you're super sensitive and ready to absorb things. Don't make it something that isn't going to stimulate you. Wake up brush your teeth scrape your tongue. Hydrate, your body's so dehydrated when you wake up feed your muscles feed your tissues feed your brain move breathe. Get out in nature. Watch the sunrise get up a little bit early and move your body read something positive listen to a podcast where your ears are going to hear something motivating stimulating and and and just so yeah, so that CBD oil aside folks. That's all free. That's all free so free so free doesn't cost you anything. Yes EBD. Yes, I went off and try to get something. I'm into it's quite now I am as well but means we put the CBD to one side to sleep under free moving away from your device for free mobilizing the Bodies free and time and time. It doesn't take a lot of time people think I've got to go to the gym for an hour. I've got to do a workout. I've got a PT get me up and get me motivated shout at me to do stuff. How about doing it? Because you know, that's the most important thing for you to have. Have a healthy existence. If you want to kick take care of your physical body your mental health. What good is it working your yourself into the ground? If you're not able to enjoy that lifestyle you're trying to create when you're not living it now. Yeah, and that shift of perspective is that actually I do have five minutes. I do have 10 minutes 5 minutes as you've opted to see my Ig TV is like five minutes becomes 10 minutes very quick because you're so into the practice of that mindful attention to what your body needs in that moment. And even if you're brand new, To this and you have your Fitness is shocking. You haven't done anything in this ever before you really struggling to get back into the flow of things start with five minutes roll out your mat lie on the floor breathe a little bit find all these Mason tutorials of how to get the basics right go for a walk in nature. And if you've got kids and very aware of families families can be a really good excuse and a distraction and something that needs attention. So if your kids are up to Super early and you're like God. I wish I'd had an extra bit of time in bed. There's no reason why they can't start to practice some of these rituals as well, you know, go to bed a little bit earlier with them, you know, get away all that we go to sleep together. Yes, I still live the similar, you know flow of life because you're one organism. Yeah, and then get them to play with you in the morning. Yeah, they love to play. Why don't you play connect with your kids in the morning get them into the routine early get them drinking water with you in the morning get them out for a walk in nature. Outside around the block into the Park. Yeah, I just feel there's a lot of excuses made up there when it could be made a lot more simple and a lot more empowering and those rituals those habits lift your energy lift your mood get those endorphins lifted up so you can then have some top top to share with those people you're going to come into contact with that maybe didn't have that same start to the day. Yeah, and then you'll showing the appropriate behavior for the observation and inspiring inspiring and also when you build that new habit then it you have more power to To remove the excuse. Yeah as to why not? Yeah, and I think I love the idea of I always say when I do talks. I was just with fearne cotton at the happy place Festival in Tatton Park and it really boosted my confidence in what the human race is capable of when Good Vibes are there and were there looking out for each other people hugging people, you know, just communicating talking with that their phones out trying to capture every moment. Present and I we share in the workshops to get people to hug as you know, and and have this awkward connection of introducing themselves to each other like oh hi another human eye so nice to actually check to you. Yeah. My name is Steve. No - Tony and I always say well you all have this superpower now because you all feel great after you just had this hug and you just move your body a little bit and you've got this as a healing this hi-yah now you have the ability. T to go and share that with someone else and bring some light and some good energy into someone else's day. How nice is that feel? Yeah feels pretty good. Actually. We all have this ability. We just forget and that can lift your Vibe and someone else's again we're talking about the most simplest things is just fundamental human needs again rights as human connection contact in their sleep movement Play Breath water rights. Um, yeah, it's all in there and that's just a basic. Sick fundamental needs just a few shifts that need to be made. Yeah, I think if you all those things like well, that's so many things. Well, why not just start with one? Why not? You know, we have all these amazing tools don't we and it can seem quite overwhelming intimidating to try and Tackle all these things that you think aren't quite right or aren't available to you right now. Okay. Well, what are the things that the closest to you? And what the most realistic Drinker, you know? Big glass of water in your wake up make that be your ritual this week and the next week. Why don't you add a little bit of movement of walk around the block after you've had that glass of water? Yeah. I'm with you, you know, and I think that sometimes we need to just go back to basics and simplify things and strip it right at that getting back to the basics of stuff. And I think if we can leave a really positive message from these chats, it's like, okay. Well, let's Empower you and give you that little bit of a nudge to go. Just choose one thing this week. Yeah and going Own it become become the master of that. And then once you like to know what that makes me feel so much better. That's that's going to that's a keeper. I'm going to share that with my friends and see if I can Inspire them to Traverse. They've seen how much better. I feel how much more motivated and more how much more active proactive more stimulated more happier. I feel and then it can we Inspire each other. I'm doing the basics consistently becoming basic back to Basics become more human. I need that. I'm not perfect far from it far from it. But I need to go back to basic sometimes because I take on too much. Well, I think the I think the more work you do the more you understand or can align with there is no perfect. That's the point. No, that's all control isn't it? And once you let that go and then you realize that okay. I just need to strive for the be the best example of self rather than what I perceive Perfection to being. Yeah, and that's sometimes can be the negative side of what we're talking about social media or yeah, you can look at and that's not sustainable now, so someone gave me a great tool and it was to delete the accounts that were creating anxiety. Yeah, that's it. You don't have to be on Instagram. No, just look at the things that you feel are empowering you. And that you can gain simple tools again to make small changes. That might be sleep this week. Okay. Let me let me go and geek out sleep. This way has become a sleep. There's become Matthew Walker this way. You can kind of sleep expert. Yeah. Boom. Okay anyone that's not highlighting the bear appropriate patterns of sleep this week. Let's get rid of those accounts and get them out. Yeah. Well, I went to that I went for that phase and I don't want to dwell on this too much because we can go deep into this awesome man. Well, yeah, we could talk for hours. I know we could. But this is something I can relate to because I've had this feeling of like our what if someone gets upset because I have stopped following them because I just decide to unfollow them because at that moment in time I decided that I wasn't in a place where I wanted to see that I didn't hear that. I didn't want to watch that because at that point in my life, it wasn't making me feel good about myself. So I decided I'm going to put my attention on to something else that does nurture a good Healing brings happiness to makes me smile. Yeah, maybe a follow a few animal accounts about zoo animals being cared for and rescue dogs and stuff like ice. I love that makes me feel good enough to do with my business, but I love animals and they make me feel good and love animals being rescued and love animals being cared for others followed a pet channels for a while and it brought me back into a nice place of our there are good humans out there doing nice things and myself, you know, I will also then do a little the detox on certain things because I realize I'm not in that space anymore. That was just a distraction. That channel that person I was followed was where I used to be. I'm not there anymore. I've evolved from that. Yeah. Thank you for what you did give me but now I'm not in that place. I'm now going on this path and that makes me feel even better because I've evolved I've grown and I think you know, we all have that ability to choose don't we we don't have to suffer. We just choose to suffer sometimes on you know, and chronically go into that point of I want to suffer and I can't stop watching them for whatever reason was that's your choice. Yeah, don't become a victim within that system. But also I think the big one for me is always been it's it's none of my business what other people think of me. Yeah. So, you know if I want to remove an account and I remove an account. Otherwise, I'm on it to please them and I'm prioritizing them over me. We care a lot about what other people think exactly and you're the most selfish person. You are the most important person and if you start to follow accounts and search into social media look the distraction Okay, we'll just be a bit more conscious and aware of what those distractions are doing to you. And now you're living in someone else's bubble. That is probably an illusion and how is that making you feel in that moment? You have a choice to carry on or to divert your attention to something that really speaks to you that will lift your vibe that will bring value into your life. And there's so many great people doing that now and it's awesome to see it's not just about you know, getting you know flaunting yourself. and promoting your next thing there's a lot of great people speaking truth and inspiring and going down to the root of you know, where we can make change and I'm really proud to know that I'm making that shift and really be more thoughtful of where I'm taking my attention and I see a lot of that happen now, so I'm excited about where the industry is going and how people are taking that responsibility to heart and see now serious actually is to influence someone Is a real powerful tool and you've got to think about what you're influencing them with a know exactly. That's that's a real powerful gift. Yeah, if you think of it that way, you know, if we're looking to the external World outside then we need to probably think our what's going on inside that I keep to needing to reach out for and so as an influencer, it's important then to realize that people are looking to the external world and that the messages we need to give our going to be about getting Them to understand what's going on inside and we have to check ourselves. Don't we we sometimes go off lose our way a little bit because we got we got stimulated by it's something and we thought well, maybe we should put some attention or triggered by something triggered and then we respond re react. Yeah, and then you look back at your I don't remember that. I don't know why I put that out there. I don't know why I like Express that emotion for that but it triggered you for whatever reason. Yeah. I think we were talking about earlier and I think it's a very interesting space that it feels like Like this is an ego. By the way, this is just feels like the more work you do. When you do go or something does trigger you or adversity. I was talking about diversity earlier, right Suddenly It's like wow. Okay, my world is ending right now. I've set up this 30 day challenge and right now I can't run anymore. The world's going to end sobbing in my hands and roaring into the traffic because I can't run anymore. Right and then it was like wow, okay that's training and then it's recognizing. I'm triggered. I'm now the victim this is happening to me, right is it or is it happening for me? Okay, let's sit away. From it and I think the more work you do the less time you spend in the trauma of it all you know, the more you can highlight what it is and what's coming up for you. Yeah, and that's a huge part of self-awareness. Yeah and being responsible for your actions and your behavior and owning. It. Don't blame anybody else your choice. Yeah you choose it's on you. You know just stop for a second observe. What's going on embrace it acknowledge it. No just accept that's what's going on in that moment. But understand why and strip it back a little bit to get back to the trigger and knowing again, it's all down to you. Maybe it's a past trauma. Maybe it's something that you'd brought on yourself and I think the more aware we can be interesting accepting and being that vulnerable person that is actually becomes quite important. Howard from that vulnerability I hopefully that inspires more people to lean in and kind of like sit with what's coming up to maybe work back from that and understand it and use that as a strength. Yeah for me. I think I think breaths one of the most breath is one of the most potent tools for that. You know, I'm I can feel I'm elevated I can cause a bit of anxiety Then I'm going to do some breath any breathing tools. What do you recommend? So many breathing tools are some simplest form up to help someone down regulate. What would you do? So to simplify down regulation based on my own personal experience is what I see resonates with a lot of other people when I teach real Foundation classes and workshops is one being aware of what's happening with your breathing being aware of what's happening in the process of a breath. A lot of people say, I can't meditate I can't breathe I get so distracted got really busy mind. I'm really over stimulated. I'm super stressed. Whatever the stimulus is. Whatever the emotion is is a okay. Well one thing don't beat yourself up. If you feel you can't do it just observe the next breath. Mmm and then observe the next breath, but if your mind is still busy don't worry, except that's the way you feel in that moment observe the next breath. Nasal breathing compared to mouth breathing. There's a purpose for both. Yeah, but day to day if we're looking to down regulate and to bring calm and to get into more restful digestion State and you know Carmen repair repair or repairing a restorative whatever you want to call it. Down regulation is to start to slow down the breath to take control the breath and then be aware then of what happens physically emotionally mentally when you start to lengthen those breaths go a little bit deeper and then inhale through the nose and then exhale for the nose. If you struggle with nasal be that people still do yeah, and I'm very aware of that. Work towards inhaling for the no so it slows it down and then lengthen the breath out when you release it slow it down even more and then observe the next breath and then starting to count the breath I think is the key part because then it's less brain chatter when you're having to intern the count. So inhale for four seconds have a really conscious mindful pause before you breathe out and then count how long it takes you to breathe that exhalation and then repeat. It maybe it's a little bit longer than next time. Maybe it's a little bit shorter, but take your next breath. So I always get people to play with it because if I set the intention of right I Want You to Breathe In for four seconds and then exhale for 8 seconds because that's what I find works from my balance. Okay? Well that person might feel anxious because they can't hit the full rate. Can't hit the for a hmm. So you do you one day. It might be different. Maybe you're super stimulated one day and and that for becomes 2 and the 8 becomes 3 like and I can't breathe through my nose today. Okay. Well, what can you do? Can you do a out for your mouth? Okay when then can your next breath but in for the nose and out through the nose, so that's a long way to explain that but no. No, it's not. It's all about them to have permission to know that each day might be a little bit different. Yeah, but just observe and accept that's the way you feel in that moment. And then Connor which ties in my being present be present because the awareness of your breath the awareness of the process is a mindful act which allows you to be less stimulated by your environment or whatever is triggered you where was wound you up. It might just be one breath that gets you to go. Yeah, the breath is what tool to get you back to the present bring you back to assess to recalibrate to check in to then go about whatever it is. You've got to tackle next even if that's a good night's sleep. You know, I've got ten rounds of solid consistent breath and your build and it neck the next day you build and it the next day if you forget one day it's okay. We all do it, you know, you can always come back. That starts with breath. It ends with breath. Yeah. No, I want to add to that because I have this whole thing about a PD. I'm writing about the moment because I Des with the ice part are going to got to get in the eyes and I got to get my PB and it's for me. It's now just a present best or a profound best. So every day every minute is going to be different every hour is going to be different. That's the point right? It's whatever that present best can be in that moment. Nice man. That was our present best. It was I like that I'm hyped. I always love chatting about this stuff. It reinforces it. I mean, I love hanging out with you. Anyway. Yeah, it's really cool. When I think you're a legend and I'm grateful that Legends on the cow part of this whole good name of the Pod guys. Legends Legends on the couch. I'll Embrace that and there we go. That's who you that one ha ha ha. I'm thinking about Richie and friends at the moment. That's nice, but I don't know we're steering in. Direction of just understanding what I would like to be around. Yeah, so but I think you know if we're going to leave this in a way that's going to inspire other people to me. We just be a bit more present a bit more aware. It's actually just just check in with yourself and see where you can make some little changes that will have a profound impact I think on the rest of your life and don't feel that you've got to rush it because we're on our own little Journeys, aren't we just learning? Absolutely and we're carrying so much from Generations before For their Journey. Yeah, you know so there's an awful lot to shed their it's a good thing to be a part of isn't it? So B2B be caring and gentle to yourself just as much as anyone and being empowered being exactly in 80 wild and it connected negative 1/8 empowered the also incredibly grateful. Yeah man, great for your time man gratitude. Boom is the very much rigid pleasure man. Been a pleasure. Hope you enjoyed the conversation of rich as much as I did. What a legend to find out more about what rich is up to then head over to his Instagram account at the strength Temple. If you like the conversation and please show some love by spreading the message wide and far. If you're new to the podcast and please go back and listen to the previous episodes. It also really helps promote the podgórze if you can hit the right button and subscribe if you have in any way been inspired by my barefoot, Is he running challenge then? Please make a donation to one or more of the sustainability and environmental organizations that I am fundraising for. You'll find the just giving pages in the info box huge. Thanks to mr. James Joyce for all your work in helping get these conversations out. You are appreciated remember peeps we can't all live in nature, but that doesn't mean we can't live naturally.
Meet Richie Norton AKA The Strength Temple. I first met Richie at a dinner that WeMove Magazine had put together. We instantly hit it off. To be fair there’s not a lot to not like about Richie, so hitting it off is a no brainer. Richie is an ex-rugby player turned Yogi, surfer, adrenaline junkie. He has spent the last 10 years working alongside sports professionals and some of the most respected pioneers of human performance and what has grown out of this is Richie’s own unique blend of Meditation, Breathwork and Yoga to help us live more sustainability. . If you liked the conversation then please show some love, by spreading the message wide and far. If you have in anyway been inspired by my barefoot sustainability running challenge then please make a donation to one or more of the sustainability and environmental organisations that I am fundraising for;  Rain Forest Alliance https://www.justgiving.com/fundraising/tony-riddle1 Extinction Rebellion https://www.justgiving.com/crowdfunding/tony-riddle-extinctionrebellion Surfers Against Sewage https://www.justgiving.com/fundraising/tony-riddle-surfersagainstsewage Care International https://www.justgiving.com/fundraising/tony-riddle Client Earth https://www.justgiving.com/fundraising/tony-riddle-clientearth Greenpeace Uk https://www.justgiving.com/fundraising/tony-riddle-greenpeace 