Blog — John Holley

MAKE BETTER DECISIONS

MAKE BETTER DECISIONS

You make decisions large and small all the time. When the alarm goes off in the morning you choose to jump out of bed and get to your meditation . Then you eat a good breakfast and/or workout, get dressed and get on with a great day. While at work you choose to do your best, look for the good in your boss and express gratitude for your coworkers. When you get home the choices continue as you eat a healthy dinner, spend time with your family and read this book about mindfulness and meditation practices. Your decisions color your reality and determine the quality of your life.

Emotional HealthJohn HolleyNovember 5, 2024decision making, mental health, mindfulness, meditation

IS SOME STRESS GOOD FOR YOU?

IS SOME STRESS GOOD FOR YOU?

First, understand stress is not all bad. It is a primal response designed to prepare us for challenges and threats. Stress can infuse you with heightened alertness and enhance your ability to complete tasks. In this sense, stress can serve as an energy source that propels you.

Emotional HealthJohn HolleyOctober 28, 2024stress reduction, mindfulness, stress

HOW TO NAVIGATE CHALLENGES

HOW TO NAVIGATE CHALLENGES

In the realm of building resilience, mindfulness helps you reframe challenges and setbacks as steppingstones rather than stumbling blocks. Thus, you become an alchemist transmuting adversity into opportunities for personal growth. This reframing is a powerful tool. It is a shift in perspective, one in which you embrace challenges with a sense of purpose.

Emotional HealthJohn HolleyOctober 21, 2024mindfulness, breathe, stress reduction, mental health

INCREASE YOUR RESILIENCE

INCREASE YOUR RESILIENCE

When it comes to emotional intelligence, mindfulness magnifies your ability to discern emotional subtleties. Are you upset you spilled your coffee or simply nervous about a presentation you have at work? If you tune into the physical sensations, thoughts, and impulses associated with each emotion, you gain a deeper understanding of yourself.

Emotional HealthJohn HolleyOctober 14, 2024resilience, breathe, mindfulness

BE AN INNOVATIVE THINKER

BE AN INNOVATIVE THINKER

Mindfulness encourages you to be fully present When you cultivate mindfulness, you awaken to the world around you and within you. This heightened awareness becomes a wellspring of inspiration. This is the source from which innovative ideas emerge.

Emotional HealthJohn HolleyOctober 7, 2024mindfulness, Clarity, problem solving, innovation

MAKE YOUR BRAIN BETTER

MAKE YOUR BRAIN BETTER

Research suggests that mindfulness exercises your brain and nurtures its growth. Through mindfulness, regions associated with attention, memory, and emotional regulation thicken. These mental exercises, much like lifting weights, sculpt your brain, making it more adept at navigating the complexities of life.

Emotional HealthJohn HolleySeptember 30, 2024mental health, meditation, mindfulness

How to Change Your Brain

How to Change Your Brain

The mind has intrigued sages and scientists since the beginning of time. The phenomenon of thinking has allowed humanity to cultivate crops to feed the world, build roads to ease movement, create medicines to heal, and write words which inspire. All are miraculous achievements and there’s more to come.

Emotional HealthJohn HolleySeptember 23, 2024mental health, meditation, mindfulness

Everyday Benefits of Mindfulness and Meditation

Everyday Benefits of Mindfulness and Meditation

This is not airy-fairy, woo-woo and whales in space. The benefits of present-moment awareness are profound and far-reaching. Check out this excerpt from my book Mindful Mastery.

Mindful Eating, Emotional HealthJohn HolleySeptember 4, 2024mindfulness, meditate, mindful eating

IT'S NEVER TOO LATE

IT'S NEVER TOO LATE

It is never too late to get fit for your summer vacation - or the rest of your life:

Smart ExerciseJohn HolleyJune 27, 2023fitne, anti aging, weight loss

REIMAGINE YOUR WORKOUT

REIMAGINE YOUR WORKOUT

Would you agree with Einstein’s definition of insanity, which is doing the same thing over and over again and expecting different results? If you have been following the same workout plan for longer than a couple of months and are still expecting a greater level of fitness, it is time to change. Your body adapts quickly and what initially challenged you is too easy now. It’s not just because you’re so awesome

Smart Exercise, Mindful EatingJohn HolleyJune 12, 2023workouts, fitness, weight loss, nutrition

JUST ONE MORE

JUST ONE MORE

Just one more makes all the difference, but I know you still have a negative meme or two floating around in your head. Let’s take care of that right now and address some of the most common reasons…er, excuses.

Smart ExerciseJohn HolleyMay 30, 2023fitness, anti aging, exercise, longevity

FITNESS THROUGH THE AGES

FITNESS THROUGH THE AGES

My dad lived 81 very active years. Carpentry was his profession and he also spent his nights and weekends remodeling the homes we lived in when I was a boy. Later in life, the 14 acres he owned in East Tennessee required year-round maintenance and he took pride in doing it himself. His daily movement was the key to his good health. Despite the fact he ate too much of my mom’s cooking, an active lifestyle protected him from many of the ravages of time.

Smart Exercise, Mindful Eating, Emotional HealthJohn HolleyMay 17, 2023Anti aging, fitness, exercise, clean eating

POSTURE PRIMER

POSTURE PRIMER

Poor sitting posture also shortens the hip flexors, such as the psoas (that’s pronounced “so as,” with an emphasis on the so, as in my hips are soooo tight). A tight psoas inhibits the glutes, which allows for more pressure on the lower spine. When you do move away from your computer screen, a tight psoas will inhibit the stability of the pelvis and lower spine, so twisting to grab a piece of paper from the edge of your desk may leave you in “sudden” low back pain.

Smart ExerciseJohn HolleyMay 1, 2023posture, fitness, Anti aging

SLEEP MORE LIVE BETTER

SLEEP MORE LIVE BETTER

The final thing when addressing quality sleep is to consider how you spend your waking hours. Even if you turn your phone off, sleep in a cool, dark room and maintain a consistent sleep schedule, high levels of stress will waylay your rest.

Smart ExerciseJohn HolleyApril 19, 2023sleep, Anti aging, stress reduction

HIPS DON'T LIE

HIPS DON'T LIE

If your glorious glutes are working like they should, they are prime movers when it comes to things like walking, running and squatting. However, if you sit a lot or don’t use good form when moving around, they will be inhibited. The result is that the hamstrings try to compensate for your lazy glutes and end up tight, tight, tight.

Smart ExerciseJohn HolleyApril 4, 2023glutes, fitness, anti aging, mobility, exercise

THE SWEETNESS OF LIFELONG FITNESS

THE SWEETNESS OF LIFELONG FITNESS

The benefits of lifelong fitness are many. Exercise will help you lose weight, feel better and more easily handle everyday tasks. Long term, a varied program of strength and aerobic training changes you at every physical level.

Smart ExerciseJohn HolleyMarch 20, 2023longevity, Anti aging, fitness

BENEFITS OF AGELESS FITNESS

BENEFITS OF AGELESS FITNESS

If you’re new to resistance training, it may take a few weeks to notice more muscle, but the results are most apparent within the first few months of training. Think of it like driving a car: if you accelerate from 0 to 60 (untrained to fit), it feels more dramatic than going from 60 to 75. Don’t worry, muscular changes after months and years of consistent training are still occurring.

Smart ExerciseJohn HolleyMarch 8, 2023fitness, workouts, Anti aging, exercise

CARDIO WORKOUT

CARDIO WORKOUT

Try this cardio workout from my bestselling course AGELESS FITNESS on Udemy.com.

Smart ExerciseJohn HolleyFebruary 28, 2023cardio, fitness, Anti aging

IT'S ALL CONNECTED

IT'S ALL CONNECTED

The important thing to remember is the site of the pain is rarely the source of the pain. Weakness or tightness in one area indicates something above or below the site of the muscular pain is probably not functioning like it should. Everything is connected and how you move influences your overall physical wellbeing.

Smart ExerciseJohn HolleyFebruary 22, 2023fitness, workouts, anti aging

HOW DO YOU MOVE?

HOW DO YOU MOVE?

Everybody is different. You may have natural strength, or perhaps speed and quickness have always come naturally. Then again, power, flexibility or balance may be your strong suit. What is true of almost everyone is that few of us have optimized our strengths and minimized our weaknesses. Furthermore, no matter how consistently you train, the workout you used last year or even last week may not be the best approach today. Your needs and capabilities change due to age, nutrition, training or injury and your workout has to evolve!

Smart ExerciseJohn HolleyFebruary 7, 2023fitness, Anti aging, workouts