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The benefits of a digital detox

by Shaun Kober
April 4th 2022

Every time I go away and switch off my phone for the weekend, I always return refreshed, rejuvenated, and with renewed clarity. 

On these trips, I:

  • Remove myself from my normal ... More
what does it mean to live life to the fullest train to your potential and perform at your best, leave nothing on the table. That's a non negotiable is that I strive to be better every day because if I'm not on top of my game, how is anybody else going to follow me down the road? Keep demanding more of yourself to live up to that potential and to stay hungry. Training is progress. You know, when I look at the word training, I think of steps, baby steps to get somewhere that you want to be and that is basically your life journey, that's a mindset and itself man, it's like, it's not just about, I know that for you, a lot of that's about the physical, but we're constantly in training, whether it's growing our skill sets, whether it's growing our physical bodies, whether it's growing our relationships whatever and all of that is a training ground and that kind of goes back to the mindset that we just talked about, You underestimate yourself and you don't even start, but then once you start, you often surpass what you thought you could do perform at your best money. That's, that's sort of what life is all about. You know, I don't have the knowledge and have the fitness, the healthy ambition and drive that no matter what comes along when that next phone call comes, I can just say yes, I don't have to worry, just go and do it, yo what is up guys, welcome back to the live transform podcast, I'm your host, Sean Cobra, I've just returned from a digital detox weekend where I headed away to Khao Lak, which is about an hour and a half, two hours drive north of where I live in Phuket.

Now, this is something that I like to do fairly regularly. It's been a while since I've done this, but typically I like to get away once every 4 to 6 weeks and switch my phone off and just spend some time being alone with my own thoughts so I can take stock of where I'm at what I've got going on in my life, I can do some journaling, some reading and just basically remove myself from my normal environment um and really try and minimize technology as much as possible um get out into nature, walk along the beach, swim, uh that type of stuff. So um I'm recording this on monday 28th of March, which coincidentally is 10 years since the day I got out of the army. So pretty crazy. I'll do a post on that later on today, but this episode will be dropping a week later. Now, what I want to do in this episode is actually share what I do on those weekends away, those detox digital detox weekends where I get away Now I did this a couple of years ago, 22nd of August if you're listening to this on Spotify or any of the other podcast listening platforms, this will be up on YouTube as well.

So there will be some visuals, one of my friends brought me a journal for my birthday a couple of years ago um and this is what I'm riding in. So I wrote this on 22 August 2020, what is my vision in five years time? I will be a sword after and well respected coach in the strength and conditioning community and fitness space, Right, how am I going to do that? Three phase operation, Phase One, build my online presence under that is at least three times social media posts per week, at least one podcast episode per week one Youtube video every fortnight, looking at what I'm doing with my fighters, giving it a little bit of an insight into the strength conditioning program I'm running with them, create a website as a content hosting platform and build the base strengthening conditioning program. Now, if I look back at all of those things, the only thing that haven't ticked off the list is create a website as a content content hosting platform. In saying that I'm in the process of building, building that out.

Now, Phase two, this is what I wanted to have achieved by the end of 2021 scale up and monetize. So obviously have my website built, add numbers to the baseline strengthening conditioning program, implement, reached the peak strength conditioning program. So that's the difference between general physical preparation and specific physical preparation with the fighters that I'm working with at Tiger muay thai standalone training programs, e books and online coaching now, Phase two, I haven't ticked all of the boxes in that because ah well a number of reasons, but basically for 3.5 months last year I went to Russia, I went to U A E, I went to India and I was working on other projects. So Those projects took precedence over going through this process. So I'm actually in the phase, sorry, I'm actually in the process of building out phase two at the moment. Phase three, by the end of 2024 dominate, that's all I've written, Okay, interview the best of the best for the podcast.

Work with high level athletes across multiple sports and write my own coaching curriculum. So I think it's important to sit down and project, create some intentions on what you want to do and how are you going to do that? Okay, number of the other things that I journal on that same trip was what education do I need and I listed a number of course is what travel do I want to do. I listed a number of things that I wanted to do. One of those was drive around Thailand, which I did um towards the end of 2020, spent three weeks on the road, 3.5 weeks on the road. 2021 was Myanmar and Sri Lanka didn't hit those, but I did go to Russia usa and India and then I wrote down the skills and the hobbies that I needed or that I wanted to work on. Alright now I didn't take all of those off the list. However, um, it was great to sit down and create some intentions around what I want to do, But then also to go back over, you know, the, the previous times like I did it again this weekend, I've got, I went through the same process again on the 4th of July last year um, where I wrote down my reflections, what I was grateful for, um, things I want to fix, improve, sustained etcetera.

So now I can look back on those things and go all right, what did I take off the list? What did I not do? Is there a reason why didn't do those things? Maybe they're not as or they weren't as higher priorities. I initially thought they were or had other priorities come up that took precedence at the time. So, um, always important to create some intentions, but then also reflect on those intentions and, and see what worked and what didn't work. So then you can then look ahead, Make some decisions in the here and now that's going to move you in the right direction. Okay then 2021, I did a fixed, improved sustain. Um wrote down things, I was grateful for, I won't share that stuff with you guys. Now I'll talk more about the stuff that I went through yesterday, I wrote down what I was doing with the Performance Institute that I was building out at Tiger muay thai, um basically a flow sheet of what I need to do, who I need to get in certain positions, uh etcetera. I wrote down the big projects that I was working on um which was pd in fight camp, which was I was waiting for this, this was 31st of july, I wrote this last year, I ended up flying to Russia I think on 18 August, so a couple of weeks later, the Ultimate Warrior, India's Ultimate Warrior um which I filmed um with Discovery Channel towards the end of last year.

Performance Institute process is underway and then my online coaching um product basically which I'm automating and putting on the website now, which I'll dive into it a little bit more detail in a moment. Then I went through some action steps for online programs, what I need to do. Alright, so that was the stuff that I've done before over this last weekend. What I've written down is my 2020, 2022 reflections. All right, what am I grateful for in the professional arena? Number one, I was part of pd arms coaching team under that I spent seven weeks in Russia with his team and then was invited to the U. I. E. For the tail end of camp and I was absolutely honored to be in the corner at UFC 267 where he won the UFC interim bantamweight title against Corey San Hagen. That was an incredible experience. And I've done a whole podcast on this with Jamie O'donnell which I'll have linked in the show notes. You can go back and listen to that process how I ended up there, what that process looks like, what it meant to me and basically that whole how that all unfolded.

The second thing that I'm grateful for was being part of India's Ultimate Warrior. So I spent four weeks in India filming and I impacted my students lives. Um plus countless others in location as well as across tv screens across India. So the last episode just dropped in India I think last week um I haven't actually seen it yet. Um but I've been getting a heap of D. M. S. From indians um over the last few weeks just telling me how how how much they enjoyed it and how much they enjoyed um seeing me on screen and and you know taking some of the advice that I was giving to some of my students. Next thing Performance Institute. I'm really grateful for this. I've had the opportunity to start building the foundation with our sponsored fighters training out of Tiger muay thai uh starting to create a really good culture and we've got a great winning percentage I think in probably about a dozen fights. I think we've only got one loss in that time. Um, so yeah, things are moving well there. I'm really grateful for the opportunity to work with those guys and, and build up that program.

Next thing I'm grateful for is coaching high level athletes have had the opportunity to work with high profile athletes um, and I'm getting paid to do what I love. So, you know, there's a lot of back story to this as well. I did uh, train a lot of these guys that I am training now. I've trained them before in the past, but I trained them free. So now they came back this time they're in fight camp, they're like coach, let's work together. I'm like, yeah, sweet man, I'm happy to work with you. Um, however, in saying that I can't train you for free anymore, I've spent my time, I've, I've, I've done my time in the trenches, building my knowledge and experience now is the time for me to, you know, get back what, you know, all that investment time that I've put into it. So, and every single one of them has been. Yeah, cool man, you absolutely deserve it. So, um, really cool place to be. Next thing I'm grateful for is building my online presence. So the training programs are being put together, the foundations for the e books are in place, consistency and perseverance with the podcast, which I'll come back to in a moment. Youtube Channel subscriptions are increasing and I've gained about 5000 followers on instagram um, in the last year or so.

So, um, as I mentioned, I'm building out my website at the moment. I've put together a number of training programs at this stage. It looks like I'm going to be having 36 week training programs, six weeks of strength work, Six weeks of power based work and then six weeks of speed and conditioning based work. I'll have them as individual standalone programs, but I'm also looking to put them together into like an athletic development program where we can take bits and pieces from each of those and start slotting them together, modular style. Um, so that we can, I can basically start um, you know, giving athletes and different fighters, ah, the opportunity to kind of train the way that I trained my professional fighters, one on one at Tiger, um, foundations for the e books. So I'm going to be putting together nutrition, e books, mindset, e books, stress management, e books, which I'll be able to sell on the website. Um, Now consistency and perseverance with the podcast, this is a good one.

I started the podcast in May 2020 and um, I think it was towards the end of the 3.5 month trip last year, I think it was when I was maybe in Dubai, I had a week after Yarn won the title, had a week of downtime before I then flew to India to start filming with Discovery Channel for India's Ultimate Warrior and I was look at my stats for the podcast, and numbers were pretty low and you know, I've been consistent with that the whole time I was away and I was busting my Assen that week so I could get some content together and have that on the platform so that whilst I was filming in India, I didn't have to do anything. So I front loaded a heap of episodes now when I was looking at those starts, initially, I was like, oh man, this has taken me a lot of time, energy and effort, and I've put so much into it over the last couple of years, I haven't got anything in return other than, you know, getting messages here and there of people saying how much they appreciate the content. And um you know, had some crazy messages of people saying like, they were really grateful, they found my content because they were still alive for that reason.

So pretty crazy. Um but sometimes I forget that stuff um when I'm in it, when I'm in the moment and you know, I'm thinking about how I'm going to manage my time and the projects that I'm working on etcetera, etcetera. So basically I thought to myself there and then I was like, right, once I get back to Thailand after this trip Um I'll probably finish out the end of 20, and then I'll take a little bit of time away from the podcast, a couple of months build out the um, the training programs, build out the website, etcetera. Uh and then maybe I'll start the podcast back up again now. Um something that I thought about is the podcast has actually been really good for me and uh it's been great to allow me to continue to grow and develop my ability to communicate. And this was something that came up for me um whilst I was in Russia whilst I was in India when I was speaking on camera etcetera. Um and it's also carried over to uh coaching my clients, coaching my classes because, you know, as a coach, my ability to communicate needs to be on point.

And if it's not on point, then there's going to be ambiguity, there's going to be vagueness and um as an educational coach, I really need to be able to get my point across and get people to buy into the process. So, um, you know, that was one reason, one of the reasons why I continued um with the podcast, but another one of the reasons was, you know, I could see the benefit in consistency. So by the time, what do we now, March, by the time the website's launch, it'll be probably may ish. And that will be two years of podcasting. So, you know, I'll continue with the podcast and I'll make it a little bit more um relevant towards and specific towards some of the projects that I'm working on, some of the training programs that will have out and things like that, but I will continue to keep putting out podcast because I do see the benefit in it um and you know, it does help a lot of people, so if this podcast does help you um where it does give you some benefit or provide some insight that is useful, please reach out, let me know because you know, there have been times where I've thought about dropping the podcasts to focus on other things.

So um yeah, sometimes a little bit of um a little bit of credit is awesome to give me a little bit of motivation as well. Alright. Um the next thing, personal things that I was grateful for, I've built a great lifestyle. Um you know, I've got fulfillment in everything that I do on a daily basis. I've also got the freedom finding my own balance of work training and downtime. Um this weekend, in fact by the time this drops, this would have been the weekend just gone. I'm actually heading to the similar islands for a two day one night live aboard diving trip, which is going to be an awesome, really looking forward to that one. Um you know, I can put together my own schedule essentially. Uh and I'm I'm I've found a really good balance in being able to uh put together time and, and batch my tasks with, uh, my roles and responsibilities at tiger with my online coaching with my podcast with the Youtube channel with the study, which I haven't really done too much of recently, which I'll get into in a moment.

Um, and just having that downtime and those social connections and things like that. Um, you know, I'm in a really good place right now and this is essentially everything that I've worked towards in the last 10 years or so since I got out of the army is, you know, basically how I'm living my life now, so really grateful for that. The next thing I'm grateful for on a personal level is my personal growth as I mentioned, the improved ability to communicate. I wasn't always good at communicating. Um if you listen to the first probably 50 probably, maybe even 100 episodes of this podcast, there was a lot of swearing and those swearing, the swearing was a lot of, you know, fillers where I was kind of using that time to figure out my thoughts and be able to put them into words. So yeah, I've definitely improved my ability to communicate, which I'm really happy for. I'm really grateful for. Um, something I'm also grateful for is getting into an understanding a little bit more stoic philosophy. So I've read a lot of Ryan holiday's books, What have we got the obstacles, the way ego is the enemy stillness is the key.

The daily stoic I listened to his podcast as well and basically what stoic philosophy is is, you know, focus on the things that are within your control and don't worry about the things that are outside of your control. Um, so you know, that really resonates with me uh, and it's something that I kind of try and live by on a daily basis. Um next thing that I'm grateful for is the opportunity, opportunity for challenge. Now. Um I believe we need challenge in our life because I think, you know, the meaning of life is achievement and fulfillment and we can only achieve things, we can only be fulfilled when we are challenged. If we're not challenged then we never change. Um, so you know, going to Russia being invited over there to be in pd Ahn's fight camp. That was a challenge for me because one, not because not because I'm you know, not confident and competent in my abilities to coach, but you know, I was with those guys and they were all Russians, there was 5678 Russian dudes in camp together and they all speak Russian, I speak english, so that was a challenge for me to be able to coach them through the entire process.

The next challenge that I had was obviously going to India filming India's ultimate warrior uh, that was an amazing experience and I'm really grateful for that challenge and that's one of the reasons why I uh went through that process and and applied for that position. This is a podcast episode that I'll do in the future. Um how that process came up, how that opportunity came up and then what occurred leading into that and then what actually happened there, once I, once I get an opportunity to watch the episodes, then I'm going to get all of the other mentors on. I was one of four mentors um three mentors were from outside of India. We none of us have had the opportunity to see any of the episodes yet unfortunately. Um but hopefully it takes off and it does go worldwide. Um but basically I'm going to get on my four students that I coached and mentored through physical and mental challenges over the course of a couple of weeks, I'm going to get them on for a podcast and then I'm going to get on the mentors and have a conversation with them about, you know, how they ended up there, what their background was, what they took away from um that process ah and the last thing I'm grateful for is the opportunity to impact others through coaching through podcasts, through the Youtube channel etcetera.

Alright, so next up, I'm going to finish off with my fixed improved sustains and then the projects that I'm working on. Alright, so fixed, improved sustained, this is something that I've, I've taken away from the army and something that I implement into my life and it's something that I also coach my clients on as well where we look at, you know every time we would go on and exercise or a course or we come back from a patrol in Afghanistan for example, we would always sit down and go alright, fix. What do we need to fix if this um situation comes up again, what would we do different? What what did not work that we can really make a difference on next time? Right. And this is important to sit down with all of your commanders, all of your heads of departments or whatever your your subject matter experts and just say hey some of this stuff didn't work, how can we fix that next time if we were in this situation again, what would what would we do different? Alright, so that's our fix improve is things that went okay but you know you can make some minor adjustments to continue growing, continue developing, continue refining that process and then sustain is things that you've done well that you want to continue doing well.

Okay. So my fixes was my social connection um you know I'm very good at structuring my life um you know my professional life and my personal life, my downtime et cetera which I'll talk about in a moment that was actually my sustained was lifestyle balance, but something that is missing is my social connection because I'm grinding because I'm so driven um you know, and the other thing is like I'm I'm an introvert, so it takes me a lot of energy to give to other people whilst I'm coaching. I'm a very educational coach and I'm constantly giving to other people when I'm when I'm coaching classes or I'm coaching uh individuals, Pts etcetera. So you know, if I'm coaching someone, like they have all of my attention now that takes a lot of energy for me, so, you know, towards the end of the day when I'm tired when I'm being giving to everyone else all day, then I need that solitude, I need to be alone. That's how I recharge, that's how I reset. I always come back from these digital detox weekends, refreshed, rejuvenated, reinvigorated because I have had that time by myself to just, you know, remove distractions and sit with my thoughts and take stock and where I'm at.

So um you know, one thing that I do need to fix is my social connection, I'm uh you know, there's people that I love and care about that I'm not very good at keeping in contact with and I know that so um you know, luckily a lot of my mates are in the same boat, you know, they've got their own lives going on, they've got their own ship going on. So whenever we do catch up, whether it's, you know, once a year on ANZAC Day, which obviously hasn't occurred over the last couple of years or whether it's, you know, uh, at a mate's wedding or um, a funeral sadly or you know, whatever it might be. You know, those guys, they understand and we pick up exactly where we left off. But you know, that's something that I want to work on. There's something I want to fix is my social connection. So what have I written down to implement that is three calls per week to friends and family. Now, once I packed up, checked out from Khao Lak yesterday. Um, first thing I did when I jumped in the car and turned my phone on was set up my um, my little stand on my car windshield so that I could set up my phone and I called my mom, I called my brother, I called my sister and then I made a little Youtube video, which I have linked in the show notes just talking quickly about um what I did over that weekend and then I called one of my best mates.

So I ticked off ticked off that off the achievement list. First thing yesterday on sunday, The next thing that I'm going to do to fix my social connection is 1 to 2 social events or gatherings per week again. By the time I finish work, I'm tired. People invite me out for dinner. I'm like, no man, I'm fucking doing my own thing. Um, So that's something I'm really going to work on over the next couple of months. Uh and something else I need to do is build a build and foster a relationship with my fighters. I see these guys at work whilst I'm training them. Um you know, so something I'm going to do is spend a little bit more time with them outside of the gym, um maybe go and grab a coffee with them or sit down for dinner with them, have a team dinner or something like that. Um Next thing was improved, my improved was my focused attention. So, um I'm also, like I said, I'm very good at structuring, scheduling, um getting shipped done in saying that sometimes I do spread myself a little bit thin um with taking on too many projects at once. So uh to improve my focused attention, I'm not going to take on any more than three projects at a time, which whilst I was writing this down, I was like, what about this?

What about this? What about this? And I was like, no, you need to fucking um put a line in the sand and just say this is what you're doing everything else right now. Outside of that, It's not as important. Okay, you need to focus on these things right now. So my number one priority is my podcast. I want to keep this going. I want to, you know, provide value, I want to impact others. The second thing that I'm working on is my website development. Um and there's a number of things that I need to do um to to focus on that, which I'll talk about in a moment. And then the third thing is my Youtube channel, so this means that I'm not going to be practicing any of my tie, I'm not going to be doing any studying, I'm going to not going to be taking on any new online clients or anything like that. So these three things um is going to allow me to focus my attention. Okay. And then I've got some action steps that I'm gonna be putting into place on a day to day basis. That's going to allow me to focus on those. So today for example, monday. First thing I'm gonna do is this podcast, record this podcast. Um Then I'm going to do uh the videos for social media for Youtube and then I'll break that down into smaller pieces that I can then put on instagram and facebook alright.

Uh and then this afternoon, once I finish with my clients going through my own training, then I've got to reach out to a website developer which already been in contact with um and you know, let him know that I'm ready to pull the trigger and start kicking off that process. All right, next one sustain lifestyle balance, like I said, I've got a really good balance of work projects, training recovery and downtime. A few little things that I need to tweak their, as I mentioned, the social connection ah and my my focused attention but other than that like things are really fucking good. I'm really happy with where everything's at. Alright. Uh next thing I've got my project so the improved was the focus attention. So projects, podcasts, I've written down a number of podcasts that I want to put together people that I want to interview that I'm gonna be reaching out to over the next couple of days. The second thing was website development. First thing I need to do is petey distinction is the app or the software that I used to um you know that that uh it's an app basically that people download and then they have the exercise of their training programs.

I can make groups and things like that. Um So I need to overhaul that. Um and I'm thinking about getting a virtual assistant so if anyone knows a good virtual assistant uh let me know, reach out to me um put me in contact and then the next thing I need to do, the second part of that is content. So creating training programs which I've already been doing, I've got a couple more that I need to finish filming e books, nutrition mindset, stress management. Um I've got the majority of that stuff together. I just need to finalize it all, um reorganizing etcetera. Okay. And then my youtube channel insights on the podcast. So this will be up on the, on the Youtube channel, training for myself as well as with the fighters last week's episode, which is actually dropping today, um was about how you should be adjusting your training through the different seasons of life. So as I mentioned in that episode, um you know, the next couple of months I've got a lot of rugby tournaments coming up, so I'm going to be focusing more on the rugby specific side of things rather than the mixed martial arts, the jujitsu and the boxing sessions.

Um, once I finish these rugby tournaments over the next couple of months, then I'll get back onto, you know, learning the craft of the athletes that I'm working with. Okay. And then the second thing for the Youtube channel is putting together exercise tutorials. So I'm already filming the training programs, I'm already filming exercises. So now what I'll do is just break down some of those videos, put them up on the Youtube channel might be 234 minute episode videos going through exercise tutorials. Um, you know, the dues and don't of a lot of common exercises. So that's pretty much what I've written down there and then I start putting that stuff together in my schedule. I spoke to lizzie right a couple of weeks ago about how to create clarity, structure, your, um, your daily activities, your weekly schedule, etcetera, etcetera, which I also have links in the show notes. So what I'll do now is put all of that stuff on my board, my vision boards in front of me, my task boards so that I have clarity on what I'm working on.

All right, that's it for me today guys, hopefully enjoyed that episode. Any five star ratings and reviews are much appreciated just before I sign off, I haven't spoken about this for a while, but I have created a facebook group for listeners of the live train performed podcast. Um, if you want access to that group, all you need to do is leave me a rating and review. Okay, please make sure you leave a review as well, ratings are great, but reviews are even better. Um, once you leave a rating and review, send me a screenshot um, two at coach underscore codes that is at coach underscore codes ko bes uh then go to facebook, type in live train perform okay request access to that group. There's gonna be three questions that I'll ask you answer those questions and I will give you access to that group for free. Um right now I'm going to be giving access for free in the future. Once I build the website. Once I have on my content ready to roll, the only way that you're going to be able to get into that forum is by paying all right, so you can get in now you can be grandfathered in and have access to that moving forward.

So that's it for me today guys, Much love Peace. This episode was brought to you by Swiss eight, which is a proactive mental health program designed by veterans initially for veterans, that has been pushed out to the wider community that allows you to structure in and schedule their eight pillars of health and wellness, including nutrition, sleep time management, discipline, fitness, personal growth, mindfulness and minimalism. This episode was also brought to you by be spunky, which is a male hormone optimization supplement that I've been taking for about a year and a half and I absolutely rate it is a TJ listed nutraceutical, meaning that it's made from all organic produce to help you manage and optimize your stress levels, which in turn increases your ability to improve testosterone production levels naturally. User code codes 10 at checkout for your 10% discount. All of those links will be in the show notes. If you've got some benefit from this episode, please make sure you pass it off to your friends and family. I'd appreciate any shares on social media platforms.

If you tag me or if you share it to your stories, make sure you tag me so I can share that as well. Any five star ratings and reviews are much appreciated, much loved guys peace

The benefits of a digital detox
The benefits of a digital detox
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