Latest / The Everyday Awesome Project / 113: Build Your Capacity: Feel Less Overwhelmed and More Resilient
Transcript
- 0:27Samantha Pruitt: Hey, what's up, beautiful humans?
- 0:29Samantha Pruitt: Coach Sam here for a solo, as in some real talk.
- 0:36Samantha Pruitt: Today we're going to talk about uh why you're not just another DIY project.
- 0:43Samantha Pruitt: You're not just another DIY project.
- 0:46Samantha Pruitt: What do I mean?
- 0:48Samantha Pruitt: Well, there can be a sneaky, subtle aggression and even sometimes micro assaults against ourselves, or by pushy know it all others, when it comes to self-improvement and the self-improvement space.
- 1:05Samantha Pruitt: Most of you can identify with knowing somebody, whether it's a person, uh, you know, in person or online, who's always spouting out what we should all be doing better and trying to get it to get us to conform to their ways of doing things, because their way is supposedly the right way.
- 1:22Samantha Pruitt: Insanely, there seems to be an endless flow of information on optimizing every aspect of your life.
- 1:30Samantha Pruitt: Frankly, it's exhausting and it can even be toxic.
- 1:34Samantha Pruitt: I suspect that these people either have something to sell you, or really honestly, are maybe trying to make themselves feel better and you less than.
- 1:44Samantha Pruitt: When we do it to ourselves, sometimes we push and we punish, we talk negatively, we beat ourselves up for not doing things, quote unquote, right.
- 1:56Samantha Pruitt: Or we can get stuck in a loop of constantly working on ourselves, leaving very little room for self-compassion, self-gratitude, and inner peace.
- 2:08Samantha Pruitt: That is just exhausting, also.
- 2:11Samantha Pruitt: These are things that we deserve.
- 2:13Samantha Pruitt: So today I want to come at your life's work from a different angle.
- 2:19Samantha Pruitt: Instead of endlessly negative cycling, trying to change yourself, become a better person, become a better partner, become a better employee, become a better friend, fill in the blank.
- 2:33Samantha Pruitt: Instead of all that, I want to help you shift your internal messages and efforts on self-improvement, self-growth, and what I sometimes call self-investing.
- 2:44Samantha Pruitt: I want you to think about these things differently.
- 2:48Samantha Pruitt: How I like to look at my own personal development is through the lens of building capacity.
- 2:56Samantha Pruitt: Of building capacity.
- 3:01Samantha Pruitt: We all are, and that's a good thing.
- 3:05Samantha Pruitt: Not something to feel bad about or less than around others or strive to be perfect about.
- 3:12Samantha Pruitt: We are all evolving.
- 3:15Samantha Pruitt: And for as long as I can remember, I've been fucking things up pretty good.
- 3:20Samantha Pruitt: For sure, from my teenage years onward, the struggle was real for me to get my shit together.
- 3:26Samantha Pruitt: Relationships, jobs, health challenges, money, family, fitness, pretty much an endless flow of challenges and opportunities for growth.
- 3:35Samantha Pruitt: Can you relate?
- 3:37Samantha Pruitt: What I've learned the hard way from both my own personal life, as well as honestly helping hundreds of others become comfortable in their own skin, is that to build a body, a mind, a life requires capacity.
- 3:55Samantha Pruitt: Notice I said the word build as in create.
- 4:03Samantha Pruitt: I said build as in create.
- 4:07Samantha Pruitt: Our lives and bodies are changing every single minute of every single day.
- 4:12Samantha Pruitt: And it's not something we have to work on.
- 4:14Samantha Pruitt: Change is inevitable.
- 4:15Samantha Pruitt: Everything is impermanent.
- 4:17Samantha Pruitt: And to seek improvement can ignite comparison, lack, judgment, rejection of ourselves and others, and even confusion about what the hell is it that we want in the first place.
- 4:31Samantha Pruitt: I'm here today to instead empower you to build your capacity.
- 4:38Samantha Pruitt: What is capacity?
- 4:42Samantha Pruitt: Capacity is the maximum amount something or someone can contain.
- 4:50Samantha Pruitt: Capacity is to maximally occupy your own body, mind, the space called your life.
- 4:59Samantha Pruitt: Capacity is also the maximum amount someone can produce, understand, and experience.
- 5:08Samantha Pruitt: Why is capacity so important?
- 5:11Samantha Pruitt: Because your capacity is up to you.
- 5:16Samantha Pruitt: The amount of ideas, energy, action, and life that you can contain is determined by you.
- 5:26Samantha Pruitt: The amount of life you can produce and experience is determined by you.
- 5:33Samantha Pruitt: And whether you have a limited capacity or hopefully an unlimited capacity for your life is based on a few key pillars that are holding up the beautiful container called your life.
- 5:51Samantha Pruitt: Here are four steps to growing your capacity.
- 5:55Samantha Pruitt: You can start today.
- 6:02Samantha Pruitt: Number one, learn how to regulate your nervous system and tone your vagus nerve.
- 6:11Samantha Pruitt: Number one, learn how to regulate your nervous system and tone your vagus nerve.
- 6:17Samantha Pruitt: Because your nervous system tells both your body and brain what is happening and how to react.
- 6:24Samantha Pruitt: If your nervous system is dysregulated and your vagus nerve has weak tone, then it will be stuck in repeated cycles of fear, anxiety, depression, anger, making it impossible to cope.
- 6:41Samantha Pruitt: Without capacity in this area, your emotional world will be chaotic and you will allow your unproductive thoughts to run your unhelpful actions, leading to undesired results.
- 6:54Samantha Pruitt: There are plenty of books on this subject matter, including the World Wide Web.
- 6:58Samantha Pruitt: Look up Vegas Nerve and Nervous System Regulation.
- 7:04Samantha Pruitt: But here are a few basic tools that can help you right away to build the capacity of your nervous system.
- 7:11Samantha Pruitt: Meditation.
- 7:13Samantha Pruitt: Breathing exercises.
- 7:16Samantha Pruitt: A vagus nerve TENS unit.
- 7:18Samantha Pruitt: I use one of these, it's freaking amazing.
- 7:20Samantha Pruitt: A vagus nerve TENS unit.
- 7:25Samantha Pruitt: Positive human connection and grounding walks in nature.
- 7:31Samantha Pruitt: Pretty straightforward stuff.
- 7:33Samantha Pruitt: Easy to do, couldn't be more important.
- 7:37Samantha Pruitt: Number two, learn how to understand and guide your own mind.
- 7:45Samantha Pruitt: We all hold thousands of memories inside our mental library from millions of experiences over our lifetime.
- 7:53Samantha Pruitt: And from all of that, we have created meaning and stories that direct our decisions and our actions every single day.
- 8:02Samantha Pruitt: Unfortunately, a majority of these stories are bullshit.
- 8:06Samantha Pruitt: I'm not saying these things didn't happen to you, but what I'm saying is that a majority of these stories are not serving you now, today, in any positive way.
- 8:18Samantha Pruitt: Nevertheless, we let these repeated loop stories play back in our mind day after day after day, guiding our thoughts, our emotional responses, and driving our negative habits and reoccurring patterned behaviors.
- 8:33Samantha Pruitt: We need to become aware of, question, and then release or rewrite these stories.
- 8:41Samantha Pruitt: To build capacity inside your mind, you can journal, you can read, write, have deep conversations with others and yourself, or use therapy, and or use therapy when it's available as a resource, whether in small group circles or one-on-one.
- 9:03Samantha Pruitt: Number three, learn how to understand your unique body and its health requirements.
- 9:12Samantha Pruitt: In parentheses, science-based, please.
- 9:15Samantha Pruitt: Okay, not the latest trends.
- 9:18Samantha Pruitt: Your body's unique needs that are science-based-based health requirements.
- 9:25Samantha Pruitt: We're all living in a body, the one body we were born with, and the one body we will die with.
- 9:32Samantha Pruitt: And the ultimate truth for all of us is that if we do this, if we physically own our own body, we can make a difference.
- 9:42Samantha Pruitt: We are made up of 30 million.
- 9:44Samantha Pruitt: Sorry, no, what am I saying?
- 9:47Samantha Pruitt: We are made up of 30 trillion cells, countless complex parts, and intricately balanced systems working non-stop to complete and regenerate itself every seven years.
- 10:03Samantha Pruitt: Yes, our physical body regenerates itself every seven years.
- 10:07Samantha Pruitt: That is mind-blowing.
- 10:09Samantha Pruitt: But if it's not actually working, then nothing in your life will be working either.
- 10:18Samantha Pruitt: Disease happens inside of our bodies even when we cannot see it and we don't feel it.
- 10:23Samantha Pruitt: By the time a disease state actually shows up in our blood work or on a scan or on a test, it's a well-developed disease in our body.
- 10:34Samantha Pruitt: It is a highly developed process and it will now require a battle to overcome, if that's even possible.
- 10:41Samantha Pruitt: Your number one job is to take care of this one precious physical home that you occupy.
- 10:49Samantha Pruitt: The only way to do this is to understand how the hell it works.
- 10:53Samantha Pruitt: Get busy figuring this out, and it will save you from a lot of suffering.
- 10:58Samantha Pruitt: When your physical body is healthy and fit, your capacity for doing remarkable things grows rapidly and honestly beyond all of your limiting beliefs.
- 11:10Samantha Pruitt: But the opposite is true too.
- 11:12Samantha Pruitt: When you are injured, like I was recently, or sick, or you simply just don't feel good, your capacity for life is very, very, very limited.
- 11:23Samantha Pruitt: Now, this area is definitely my jam.
- 11:26Samantha Pruitt: Many of you know I've spent the last 27, 28 years studying, experiencing, coaching, and evolving with the science around health and fitness.
- 11:34Samantha Pruitt: Not just transforming my own body and life, and I continue to do that.
- 11:38Samantha Pruitt: I'm on that track now, once again, but helping others transform their lives, hundreds of others.
- 11:44Samantha Pruitt: This is really my true calling in the world.
- 11:47Samantha Pruitt: I understand the power of health and the physical body really in changing any and all of our lives.
- 11:55Samantha Pruitt: To grow capacity in your physical body with health and fitness, I suggest everyone become a life athlete because it's your body.
- 12:05Samantha Pruitt: And in order to not only take full responsibility of it, but to explore and reach your full potential, you will need to frame this in your mind.
- 12:18Samantha Pruitt: Okay?
- 12:19Samantha Pruitt: A life athlete is a champion.
- 12:21Samantha Pruitt: You are the champion of your own body, your own brain, your own life.
- 12:27Samantha Pruitt: Think like a life athlete.
- 12:29Samantha Pruitt: Think like a champion.
- 12:32Samantha Pruitt: You can do this by writing down or getting a coach to create for you a unique training program for your life and your unique body.
- 12:43Samantha Pruitt: This training program is a capacity-building program.
- 12:48Samantha Pruitt: And anyone who's coaching you needs to understand your full capacity, your unique full capacity, what you're looking to achieve, what you're capable of.
- 12:56Samantha Pruitt: They need to believe in you more than you believe in yourself.
- 13:00Samantha Pruitt: This training program needs to increase your strength in muscles, connective tissue, and bones.
- 13:08Samantha Pruitt: Building muscles, building connective tissue, and building bones.
- 13:13Samantha Pruitt: It also needs to increase your cardiovascular and respiratory endurance.
- 13:18Samantha Pruitt: It needs to increase your mobility, your functional range of motion and balance.
- 13:24Samantha Pruitt: And ideally, this program should include time and nature.
- 13:29Samantha Pruitt: To develop full capacity within your health and fitness also requires seeing your food as fuel for your body and your brain.
- 13:42Samantha Pruitt: Learn about the gut microbiome and understand how your body responds to the food that you eat uniquely.
- 13:49Samantha Pruitt: Learn what kinds of foods, how much of the foods to eat, the timing of these foods, all of these things that work best for you and your personal goals.
- 14:00Samantha Pruitt: Learn what to avoid and what to include that will help your cells become stronger and more disease resistant so they can become the building blocks for your new body and your new life.
- 14:13Samantha Pruitt: Learn how to build a metabolically sound body for maximum energy balance, mental clarity, and emotional stability so you can reach your full capacity.
- 14:27Samantha Pruitt: And lastly, learn how to recover from the mental, emotional, and physical stress of your everyday life.
- 14:38Samantha Pruitt: In triathlon, we call this the fourth discipline because we swim, bike, run, train, train, train, train, train.
- 14:43Samantha Pruitt: But for so many, many, many, many years, and many of us, we ignored the fourth discipline, which was recovery.
- 14:51Samantha Pruitt: Sleep routines, syncing up with natural day and night light rhythms, screen time boundaries, servicing the needs of others' boundaries, sound and TV boundaries, and developing your own non-negotiable daily rituals to ensure you are able to accomplish the things that are important to you that we discussed above, creating a routine and a rhythm so that all of this just becomes a natural flow of your life.
- 15:27Samantha Pruitt: These areas you must invest in in order to build capacity.
- 15:33Samantha Pruitt: And again, each of these are unique to you.
- 15:37Samantha Pruitt: To harness the power of your full capacity takes time and focus on making yourself the highest priority.
- 15:46Samantha Pruitt: I know that might make some of you very uncomfortable, but I'm here to make you uncomfortable.
- 15:52Samantha Pruitt: If you don't make this a priority, it won't happen.
- 15:56Samantha Pruitt: Life will be passing you by.
- 15:59Samantha Pruitt: No need to get trapped in the often toxic cycle of chasing self-improvement based on others' supposed experts, your external environment, or even the evil twin inside your head.
- 16:11Samantha Pruitt: We're not here to compare you to others.
- 16:13Samantha Pruitt: We're not here to tell you what's right and wrong.
- 16:15Samantha Pruitt: We're here to help you create what works for you.
- 16:18Samantha Pruitt: This is your life.
- 16:21Samantha Pruitt: This is your mind.
- 16:23Samantha Pruitt: This is your body.
- 16:25Samantha Pruitt: Whatever you decide to build and wherever you decide to go with this is up to you.
- 16:34Samantha Pruitt: All right, beautiful humans.
- 16:35Samantha Pruitt: I see you.
- 16:37Samantha Pruitt: I believe in you.
- 16:39Samantha Pruitt: I trust you to find the tools to shift your energy and to create a new story.
- 16:45Samantha Pruitt: I'll be standing by, cheering from the sidelines.
- 16:49Samantha Pruitt: All right, we'll see you next time.
- 16:50Samantha Pruitt: And remember, how your life feels is more important than how it looks.
- 16:56Samantha Pruitt: And every day is an opportunity to find your awesome.