Building a Peak Performing Body

Interoception is a sense that provides information about the internal condition of our body-how our body is feeling on the inside ~ Kelly Mahler

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Key Takeaways

Exercise Is Non-Negotiable

Interoception Is a Peak Performance Staple

Interoception Directly Feeds One of Flow’s Triggers: Deep Embodiment

Diagnostic

Take The Multidimensional Assessment of Interoceptive Awareness Diagnostic

Exercises

Pick One Workout & Do 3!

List the next steps required

Embodied Cognition Routine:

Implement the daily movement practice breakdown. List the next steps required in the box below.

Address Your Pain!

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Glossary

BDNF: Brain-derived neurotrophic factor maintains and regenerates adult nerve cells, protects and repairs neurons from injury and degeneration.

Interoception: This describes our awareness of internal bodily signals— including the detection of sensations such as hunger, thirst, and heartbeat. Interoception is a process by which our brains/minds make sense of these signals, which serve as a running commentary or mental map of the body’s internal world across conscious and unconscious levels of perception.

Lesson Resources

How Much Exercise Do You Need?

At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic exercise per week. Or a combination.

Spread out, throughout the week.

The more the better, up to a point.

Adding Fuel With Home Equipment

Foam rollers

Resistance bands

Gymnastic rings

Pull-up/dipping tower

Kettlebell

Weight belt

8 Ways to Jack up Interoception & Leverage Deep Embodiment

Daily movement practice

Common calming sensory techniques

Common alerting sensory techniques

Mindfulness activities

Yoga, massage, breathwork

Mindful Awareness in Body-Oriented Therapy (MABT)

Tai Chi, Alexander Technique, pilates

Dancing

Daily Movement Practice — stretching, bending & rolling

Forward bend to deep squat - breathe in/out

Cat / cow move from yoga

Spinal rotations, thoracic rotations.

Finish with three rounds of general sun salutations, forward bend, to downdog, to cobra, back to standing. Coordinating the breath with the movement all the time.