Jean Galea

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Proper Breathing in Padel

Published: December 17, 2019Leave a Comment

Proper breathing is often a neglected element at amateur level sport, and sometimes even professionals breathe incorrectly, although nowadays with the influence of good coaches and technology this is very rare.

I definitely struggled with improper breathing myself. My biggest issue was holding my breath during padel while playing shots or while lifting weights at the gym. Improving this facet of my game has made a real difference in my performance both on and off-court.

Here are some possible reasons why one might hold their breath when hitting shots:

  • experiencing some level of anxiety when the ball is approaching, especially if it’s fast (anxiety affects breathing),
  • tensing up in expectation of a “collision” with the ball – even though the ball weighs just 59 grams, and
  • wanting to hit the ball very hard or wanting to be “very strong” while hitting the ball – therefore tensing up and holding your breath.

Let’s go through a few common padel breathing mistakes, then some tips, and further tricks you can use to fix your breathing technique.

Common Breathing Mistakes in Padel

Holding your breath right before you hit the ball

Most people hold their breath right before they take a swing. Whenever you hold your breath your body tenses up so as result your swing will not be as smooth as it can be.

Breathing shallowly after a point

After a point is played the emotional response either negative or positive tends to change our breathing patterns.

Holding your breath while you size up your opponent or match

This is an unconscious behavior, but becoming conscious of it can change it. Holding your breath causes you to run out of oxygen quicker resulting in shortness of breath.

So now that we’ve covered the bad habits to break; let’s learn some new ones.

How to Breathe Properly During a Padel Match

Inhale right before you hit the ball

Inhale right before you swing, and exhale as you’re hitting the ball. Your swing will be smoother if you can remember to breathe as opposed to holding your breath.

Keep a regular breathing pattern throughout the game

In padel as with many sports players tend to have moments of accelerated breathing. This leads to shallow breathing and results in a feeling of shortness of breath which can weaken stamina. Maintaining a steady pace of breathing throughout the match will keep your energy levels higher throughout the game and help lower fatigue.

Take time to breathe/relax after each point

After each point you need a moment to recover. Take a few deep inhales and exhales to get your heart rate back down. This will also refuel your lungs and muscles with more oxygen which translates to more energy for the rest of your game.

Even when you’re not in the game you should spend a little time analyzing the way you breathe so you can better apply it in practice. Strengthening your respiratory muscles, for example, can greatly improve your endurance.

Breathing tips off the court

Learn to breathe from your diaphragm

Diaphragmatic breathing or belly breathing is how we should be breathing all the time. However, as we age we develop bad posture and bad habits. We tend to breathe from our chest know as shallow breathing. Pay attention to your posture. Try not to hunch over; instead keep a long spine, inhale from the diaphragm and exhale.

Train your respiratory muscles

Use a breathing resistance exerciser like PowerBreathe to strengthen your respiratory muscles. This will allow you to breathe easier on the court and off the court. It will also improve your endurance.

Meditate

Practicing conscious breathing will help clear your mind. It relieves anxiety and helps you think more clearly which can help your padel game as well as your daily routine.

Filed under: Padel

How to Fix Bad Posture

Last updated: March 18, 2020Leave a Comment

If you’re a desk jockey and are troubled by bad posture, here are a few things that I suggest to address this issue.

  • Stay active. Any kind of sport will generally improve things and put you in a better mood and hence more likely to stand tall than slouch.
  • Perform these exercises a few times per week.
  • Use a foam roller and a RAD Roller.
  • Do some sessions with an Alexander Technique teacher.
  • Read the Overcoming Poor Posture book.

Have you tried any of the methods above? Let me know in the comments section.

Filed under: Health & Fitness

How to Make a Cup of Tea Perfectly  

Last updated: October 06, 2020Leave a Comment

Figure 1. source

For some cultures, tea is more than just a drink. For the Chinese, Japanese, Indian, Russian, and English people, tea is a profoundly important part of their lives. In China, in particular, each regional group has its own philosophy of tea, and each ideological trend reinvents the implications that a cup of tea has in one’s day.

Great tea comes from remote mountains. Whether it’s white, green, or black, it conveys the essence of its natural surroundings. I’m not talking about overly processed tea that you can get at any store. I’m talking about delicate, potent, and clean tea that makes a world of a difference.

[Read more…]

Filed under: Health & Fitness

How to Get Rich Without Getting Lucky

Last updated: January 12, 2023Leave a Comment

Many investing and financial independence blogs try to teach you how to attain a level of wealth that will put you and your family in a comfortable position and potentially not having to work for the rest of your life.

I think things are quite simple really. 

If you want to get rich, you need to take substantial risks and work extremely hard with a laser-sharp focus on something for several years.

This is how the founders of startups become rich.

This is also how the best investors make outsized returns on their investments.

And who is wealthier than entrepreneurs and investors these days? Sure there are many other illegal ways of getting wealthy, but if you stick to the legal ways, aside from inheriting wealth, entrepreneurship and investing is the way to go.

Building a business is the best way I know of getting richer than the average person. Once your business is successful and you have capital to deploy, investing is the way to multiply that money exponentially to reach even higher levels of wealth and financial independence.

The investing part is what I see many people misuse in two main ways.

The Entrepreneur Who Can’t Let Go

Many entrepreneurs do the first part of building a business and working very hard, but can never let go of the business. It ends up consuming all their life and depriving them of time, which is the most important and unreplenishable asset you have.

It takes them away from their families and from wonderful experiences they could otherwise have had if they were not locked in an office working on their business 24/7. As an entrepreneur, it is very important to keep the exit in mind, be it by selling the business or by putting a management team in place to substitute you.

The Wannabe Investor

On the other hand, I see many other people, especially younger ones, who get into investing too early when they don’t yet have capital to deploy. I highly encourage people to start educating themselves about money and investing at a very early age, however, in my opinion, the actual investing should start at a later stage when you already have substantial capital to deploy.

If you don’t yet have that capital, you are likely to make two mistakes:

  1. You will probably spend too much time thinking and worrying about your investments in comparison to the returns you are likely to make.
  2. You are more likely to invest money you shouldn’t be risking. Money you can’t really afford to lose.

Reason number 2 is also why I don’t like the idea of homeownership for most young people. By buying a home, they are tying up all their money plus future income into an asset that is not really an investment, and will also prevent them from having experiences such as traveling long term and living abroad, which would bring infinitely greater rewards both on a personal level and from an investing and knowledge perspective.

In short, the wannabe investor is foregoing the hard work of building a good capital base, and that will seriously hamper his chances of ever becoming financially independent or wealthy by any measure. That’s why we see so many financial blogs focus so much on frugality (often going to ridiculous extremes). They don’t have the capital, so instead of adopting a growth mindset and looking for ways to make more money (entrepreneurship) they try to save more and more of their average incomes as employees, and that’s not a good way to become wealthy.

At max, you might be able to become financially independent in your forties or fifties but only afford to live in very cheap places, and that’s not real independence in my books.

One of my favorite business gurus, Naval Ravikant, shared some very cool tips on Twitter about getting rich that I felt were worth sharing here on my blog:

Wealth vs Money vs Status

Seek wealth, not money or status. Wealth is having assets that earn while you sleep. Money is how we transfer time and wealth. Status is your place in the social hierarchy.

Ethical Wealth

Understand that ethical wealth creation is possible. If you secretly despise wealth, it will elude you.

What should you avoid?

  1. Ignore people playing status games. They gain status by attacking people playing wealth creation games.
  2. You’re not going to get rich renting out your time. You must own equity — a piece of a business — to gain your financial freedom.

Basic Rule of Getting Rich

You will get rich by giving society what it wants but does not yet know how to get. At scale.

What should you do?

  1. Pick an industry where you can play long term games with long term people.
  2. Pick business partners with high intelligence, energy, and, above all, integrity. Don’t partner with cynics and pessimists. Their beliefs are self-fulfilling.
  3. Learn to sell. Learn to build. If you can do both, you will be unstoppable.
  4. Arm yourself with specific knowledge, accountability, and leverage.
  5. Specific knowledge is knowledge that you cannot be trained for. If society can train you, it can train someone else, and replace you. Specific knowledge is found by pursuing your genuine curiosity and passion rather than whatever is hot right now. Building specific knowledge will feel like play to you but will look like work to others.When specific knowledge is taught, it’s through apprenticeships, not schools. Specific knowledge is often highly technical or creative. It cannot be outsourced or automated.
  6. Embrace accountability, and take business risks under your own name. Society will reward you with responsibility, equity, and leverage. The most accountable people have singular, public, and risky brands: Oprah, Trump, Kanye, Elon.
  7. Leverage :
    “Give me a lever long enough, and a place to stand, and I will move the earth.” — Archimedes
    Fortunes require leverage. Business leverage comes from capital, people, and products with no marginal cost of replication (code and media).
    8.1 Capital: Capital means money. To raise money, apply your specific knowledge, with accountability, and show resulting good judgment.
    8.2 People: Labor means people working for you. It’s the oldest and most fought-over form of leverage. Labor leverage will impress your parents, but don’t waste your life chasing it.
    8.3 Products: Code & Media. The Internet has massively broadened the possible space of careers. Most people haven’t figured this out yet.
    Types of Leverage
    * Permissioned Leverage:
     Capital and labor are permissioned leverage. Everyone is chasing capital, but someone has to give it to you. Everyone is trying to lead, but someone has to follow you.
    * Permissionless Leverage: Product (Code and media) are permissionless leverage. They’re the leverage behind the newly rich. You can create software and media that works for you while you sleep. An army of robots is freely available — it’s just packed in data centers for heat and space efficiency. Use it. If you can’t code, write books and blogs, record videos and podcasts.
  8. Learn Foundational Skills: Leverage is a force multiplier* for your judgement. Judgement requires experience, but can be built faster by learning foundational skills. There is no skill called “business.” Avoid business magazines and business classes. Study microeconomics, game theory, psychology, persuasion, ethics, mathematics, and computers. Reading is faster than listening. Doing is faster than watching.
  9. Set and enforce an aspirational personal hourly rate. If fixing a problem will save less than your hourly rate, ignore it. If outsourcing a task will cost less than your hourly rate, outsource it.
  10. Work as hard as you can. Even though who you work with and what you work on are more important than how hard you work.
    [Read Point 3 again].
  11. You should be too busy to “do coffee,” while still keeping an uncluttered calendar.
  12. Play iterated games. All the returns in life, whether in wealth, relationships, or knowledge, come from compound interest.

Parting Note:

There are no get rich quick schemes. That’s just someone else getting rich off you.

Apply specific knowledge, with leverage, and eventually you will get what you deserve.

Foot note:

*Force Multiplier: In military science, Force multiplication or a force multiplier refers to a factor or a combination of factors that dramatically increases (hence “multiplies”) the effectiveness of an item or group, giving a given number of troops (or other personnel) or weapons (or other hardware) the ability to accomplish greater things than without it.

Filed under: Business

How to Prepare Yerba Mate

Last updated: November 17, 20221 Comment

One of the habits I’ve taken up since I moved to Spain is that of drinking mate. Mate is a very popular drink in South American countries like Argentina and Uruguay.

I’ve made some amazing Argentinian friends here who have introduced me to the drink and the ritual associated with it. It’s important to say that mate is a social ritual beyond being a drink. You can drink it on your own but it also is an important social lubricant in those countries, with a well-defined ritual and dos and don’ts.

Mate is consumed from a traditional hollow gourd (sometimes also called guampa). This is a metal container that is filled with hot water and the yerba mate herbs.  The tea is sipped through a metallic straw (called a bombilla). In a social setting, friends pass the drink from person to person refilling with hot water from a thermos when necessary!

It is made from the naturally caffeinated and nourishing leaves of the celebrated South American rainforest holly tree (Ilex paraguariensis). Mate contains caffeine, theophylline, and theobromine, well-known stimulants also found in tea, coffee and chocolate. I tend to use it mostly as a stimulant when I want to switch from coffee for a while.

Below is a very good video on how to prepare it.

My favorite brand of mate is Cruz de Malta.

Here’s the textual description for preparing a good yerba mate:

  1. Pour some yerba mate tea into your mate cup (until it is ¾ full)
  2. Close the cup with the palm of your hand and shake it to make the bigger pieces of the mate leaves sink down to the bottom.
  3. Make sure the mate is reclined in a 45-degree angle.
  4. Pour warm water onto the lower part of the yerba mate.
  5. The yerba is now getting wet and the infusion is starting to take place. Wait 30 seconds.
  6. Put mate straw into the wet yerba mate tea on the lower part of the contents.
  7. Pour in hot water softly. Never flood the cup as you want to keep repeating this process many times, thus you don’t want to wet all the mate at once.

Hope you enjoy, let me know what you think of it!

Filed under: Health & Fitness

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Jean Galea

Investor | Dad | Global Citizen | Athlete

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