Over the past two months I have heard the following phrases from many people: “Todd, as soon as the crazy holiday season is over, I am going to start taking care of myself.” “With this busy time of year, it is hard to find time to get to the gym. I’ll start in January when things calm down a bit.” “I am going to focus on eating healthy in January because it is too difficult with all the holiday goodies and social gatherings to eat healthy.” “2010 is going to be the year I get on track with my health and fitness.”
Well, here we are. 2009 is over, the holiday season is complete and it’s time for you to fulfill that promise you made to yourself about getting on track with your health and fitness for 2010.
I often see many people verbally commit to a healthy lifestyle starting on January 1, but many times they fall short on fulfilling that promise because they missed a key step in what it takes to live a healthy lifestyle. They don’t make a plan to fulfill their resolution.
Let me spin it to you this way. Let’s say your friend wants to build a new house from scratch and construction is set to begin on January 1. In the last week of December you ask to see detailed plans of the house to see that everything is mapped out from foundation to roof, exterior to interior, plumbing to paint, etc. However, your friend doesn’t have any detailed plans for the house; he is just going to “start” building in January. He has no idea what the building schedule is going to be, but he is just going to play it by ear on a weekly basis. He’s not clear on what materials are going to be used, has no permits and doesn’t even have a contractor or any other professionals lined up. Chances are your friend is not going to get very far, right?
Your New Year’s resolution to get fit and healthy is no different. If I were to ask you what your plan is to make health and fitness a lifestyle in 2010, and you don’t have one, that is no different than starting construction on a home without detailed plans. Saying you are going to “start” a fitness program in January is great, but without a well laid-out plan, how do you expect to make it happen? Without a plan, your resolution is nothing more than an idea. Instead, take action, make a plan and commit yourself to success.
Your action step today is to think about what it is going to take to fulfill your resolution. What lifestyle changes are necessary? What eating habits need to change? Are you going to stand tall when the hedonists who try to lure you off track? What needs to change in your schedule to accommodate your new workout regimen? Have you joined a gym or hired a personal trainer? How much alcohol and sugar are you cutting out of your diet? What is your plan for staying motivated? Do you have a specific goal? Are you committed to 365 days? The answers to these questions are going to determine your level of commitment. That is what your plan is all about, commitment to success!
There are many resources available to help you setup your plan. Set up a consultation with a personal fitness professional for help with your exercise and nutritional program. Find a friend with a similar goal to help hold each other accountable. Get a book on time management and scheduling to help prioritize and organize your busy schedule. Take a nutrition class to learn how food works as fuel in your body. You have everything you need to be successful in 2010; the ball is in your court and all you need is a plan for your commitment to success.
This year when you make your resolution, don’t just utter an empty promise to yourself. You deserve much more than that. Let’s all do our part to help get America back on track and become one of the healthiest countries in 2010! Get rid of the excuses, take charge of your life and make this the beginning of your journey to lead a lifestyle of health and fitness. My best to all of you in 2010!
February 28, 2010
Burn Fat While You Sleep
Now that I have your attention, let me clarify . . . there is a catch. If you want to burn fat while you sleep you need to work hard while awake. I guess it’s not just about working hard, but more about working efficiently to get your fat-burning machine rolling. So how do we “burn the midnight oil (or fat)” while sleeping? You may be surprised, but it doesn’t happen by running for hours on the treadmill, elliptical trainer or stationary bike.
While cardio endurance training has its place in the world of fitness, it is not ideal for maximizing your fat-burning potential. In fact, long periods of cardio training can trigger the body to burn lean muscle for energy. Sure, you are burning calories (energy), but there is a difference between burning calories and burning fat. If your goal is to burn fat, tone up and create a shapely body without sacrificing lean muscle mass, you need to increase your resting metabolic rate (RMR). The RMR is the amount of energy your body burns while at rest. If you are able to boost your RMR, the fat burning process will continue even after you step out of the gym.
So, the answer is to shift towards more anaerobic interval training where you perform a series of high intensity exercises followed by short rest periods. Various studies have shown that this type of training not only increases aerobic capacity, but also burns more fat over a 24 hour period than traditional endurance training. There are a number of ways you can stack exercises into metabolic circuits, but one of the simplest ways is to use a Tabata circuit.
Tabata is simple; perform an exercise for 20 seconds followed by a 10 second rest period. Repeat this 8 times for a total of 4 minutes. Because the exercises are performed in short 20 second bursts, it is important to go 100%. Give it a try at the end of your next workout with jump rope, going all out for those 20 seconds of work. This may be the most intense 4 minutes of your entire workout.
The way I see it the simplicity and versatility of kettlebells make them the perfect tool for this type of training. Kettlebell circuits are perfect for boosting metabolism and burning fat without sacrificing lean muscle mass. For those of you who are looking for more of a challenge, string 4 or 5 tabata “mini-circuits” together and run through them back-to-back for a 16 – 20 minute workout. Here is a sample workout of kettlebell exercises that you can stack in 4 minute intervals:
* Swings
* Clean and Press
* Front Squats
* Snatches
Whether you use kettlebells, barbells, dumbbells or body weight, I recommend choosing full-body exercises to get more bang for your buck. Using more muscles allows you to increase intensity without risking overuse injuries to one particular muscle or joint. You will be burning fat while building lean muscle, which will keep those arms, legs and buns toned.
This type of training is very intense and they really get the heart pumping. As usual, consult a physician or other fitness professional before training and start at the level that is right for you. Once you have a clean bill of health, grab a kettlebell, a stopwatch, get creative and have fun. These workouts will wipe you out, so be prepared for a good night’s rest. Combined with proper nutrition, your body will be burning fat while you are dreaming of your next workout!
While cardio endurance training has its place in the world of fitness, it is not ideal for maximizing your fat-burning potential. In fact, long periods of cardio training can trigger the body to burn lean muscle for energy. Sure, you are burning calories (energy), but there is a difference between burning calories and burning fat. If your goal is to burn fat, tone up and create a shapely body without sacrificing lean muscle mass, you need to increase your resting metabolic rate (RMR). The RMR is the amount of energy your body burns while at rest. If you are able to boost your RMR, the fat burning process will continue even after you step out of the gym.
So, the answer is to shift towards more anaerobic interval training where you perform a series of high intensity exercises followed by short rest periods. Various studies have shown that this type of training not only increases aerobic capacity, but also burns more fat over a 24 hour period than traditional endurance training. There are a number of ways you can stack exercises into metabolic circuits, but one of the simplest ways is to use a Tabata circuit.
Tabata is simple; perform an exercise for 20 seconds followed by a 10 second rest period. Repeat this 8 times for a total of 4 minutes. Because the exercises are performed in short 20 second bursts, it is important to go 100%. Give it a try at the end of your next workout with jump rope, going all out for those 20 seconds of work. This may be the most intense 4 minutes of your entire workout.
The way I see it the simplicity and versatility of kettlebells make them the perfect tool for this type of training. Kettlebell circuits are perfect for boosting metabolism and burning fat without sacrificing lean muscle mass. For those of you who are looking for more of a challenge, string 4 or 5 tabata “mini-circuits” together and run through them back-to-back for a 16 – 20 minute workout. Here is a sample workout of kettlebell exercises that you can stack in 4 minute intervals:
* Swings
* Clean and Press
* Front Squats
* Snatches
Whether you use kettlebells, barbells, dumbbells or body weight, I recommend choosing full-body exercises to get more bang for your buck. Using more muscles allows you to increase intensity without risking overuse injuries to one particular muscle or joint. You will be burning fat while building lean muscle, which will keep those arms, legs and buns toned.
This type of training is very intense and they really get the heart pumping. As usual, consult a physician or other fitness professional before training and start at the level that is right for you. Once you have a clean bill of health, grab a kettlebell, a stopwatch, get creative and have fun. These workouts will wipe you out, so be prepared for a good night’s rest. Combined with proper nutrition, your body will be burning fat while you are dreaming of your next workout!
K.I.S.S. Excess Weight Goodbye
14th-century English logician and Franciscan friar, William of Ockham was attributed with coming up with the theory that the simplest explanation or strategy tends to be the best one. This principle is know as Ockham’s Razor. Today, you might be more familiar with the K.I.S.S. philosophy, or Keep It Simple, Stupid, which implies that simplicity is a key component in success. How does Ockham’s Razor and the K.I.S.S. principle relate to getting healthy and fit? In my experience I have found that keeping things super simple is the best way to get the results one’s looking for.
Today we are flooded with so much information when it comes to health and we tend to believe that the more complex something is the more valuable or beneficial it will be. I typed “health and fitness” into a search engine and clicked on the first link that came up. I was taken to a page that wanted me to fill out a BMI calculator to assess my health risk, a metabolic calculator to measure my metabolism and a weight loss calculator to determine my desired caloric intake. There was also a blood glucose tracker and a high blood pressure manager for me to utilize. Another site suggested I figure out my max VO2 to determine the specific number of minutes I train in an ideal heart rate zone. As a fitness professional I understand the science of exercise physiology and use it in my profession. But you don’t really need all those complicated equations or scientific data to get in shape and stay healthy. While it is important to set a baseline such as body composition for tracking progress, unless you are an elite athlete, I recommend holding-off on all those other numbers.
When it comes to the actual workouts, there are thousands of exercise programs out there. Gyms are filled with all sorts of fancy equipment that were scientifically designed to help you get the body you want. With all the programs, exercises and equipment out there, it can be hard for someone to even get started. Again, try not to place too much value on that which is complex.
Trainer Chris Jantz at Powerfit Personal Training says that a good trainer should be able to get someone fit “in a phone booth with no equipment”. Bodyweight exercises such as pushups, pull-ups, squats and sit-ups have been around for thousands of years. Even athletic training can be super simple. You want to increase your power or vertical leap? Hit some simple squats and deadlifts. Kettlebells have been getting Russians fit and strong for hundreds of years. Trust me, it doesn’t get much simpler than a cannonball with a handle. Oh, and don’t forget about running. That goes back to the caveman days when they had to track prey for miles just to get a bite to eat. Speaking of food, keep your nutrition plan simple and forget about the complicated diets. Eat balanced meals with quality lean protein, complex carbohydrates and healthy fats. Go back to drinking good old fashioned H2O before spending your money on those fancy wonder tonics that promise optimum health.
If you are looking to get on track with your health and find yourself stuck in information paralysis, just remember the four pillars of human movement; push/pull, rotation, change of plane and locomotion. When it comes to losing fat and building muscle, all you need is your body and something heavy to lift. Don’t make living a healthy life more complicated than it is. Whether you use Ockham’s Razor to shave off unwanted fat, or you K.I.S.S. that excess weight goodbye, remember to keep it simple!
Today we are flooded with so much information when it comes to health and we tend to believe that the more complex something is the more valuable or beneficial it will be. I typed “health and fitness” into a search engine and clicked on the first link that came up. I was taken to a page that wanted me to fill out a BMI calculator to assess my health risk, a metabolic calculator to measure my metabolism and a weight loss calculator to determine my desired caloric intake. There was also a blood glucose tracker and a high blood pressure manager for me to utilize. Another site suggested I figure out my max VO2 to determine the specific number of minutes I train in an ideal heart rate zone. As a fitness professional I understand the science of exercise physiology and use it in my profession. But you don’t really need all those complicated equations or scientific data to get in shape and stay healthy. While it is important to set a baseline such as body composition for tracking progress, unless you are an elite athlete, I recommend holding-off on all those other numbers.
When it comes to the actual workouts, there are thousands of exercise programs out there. Gyms are filled with all sorts of fancy equipment that were scientifically designed to help you get the body you want. With all the programs, exercises and equipment out there, it can be hard for someone to even get started. Again, try not to place too much value on that which is complex.
Trainer Chris Jantz at Powerfit Personal Training says that a good trainer should be able to get someone fit “in a phone booth with no equipment”. Bodyweight exercises such as pushups, pull-ups, squats and sit-ups have been around for thousands of years. Even athletic training can be super simple. You want to increase your power or vertical leap? Hit some simple squats and deadlifts. Kettlebells have been getting Russians fit and strong for hundreds of years. Trust me, it doesn’t get much simpler than a cannonball with a handle. Oh, and don’t forget about running. That goes back to the caveman days when they had to track prey for miles just to get a bite to eat. Speaking of food, keep your nutrition plan simple and forget about the complicated diets. Eat balanced meals with quality lean protein, complex carbohydrates and healthy fats. Go back to drinking good old fashioned H2O before spending your money on those fancy wonder tonics that promise optimum health.
If you are looking to get on track with your health and find yourself stuck in information paralysis, just remember the four pillars of human movement; push/pull, rotation, change of plane and locomotion. When it comes to losing fat and building muscle, all you need is your body and something heavy to lift. Don’t make living a healthy life more complicated than it is. Whether you use Ockham’s Razor to shave off unwanted fat, or you K.I.S.S. that excess weight goodbye, remember to keep it simple!
REASONS MAKE THE DIFFERENCE
Lately I've had a lot of people ask me for some tips on finding motivation for getting in shape and accomplishing fitness goals. It’s no secret that healthy eating and exercising on a regular basis is the logical thing to do. However, because we are humans, we do not make decisions based on logic. All the medical data, exercise and nutritional information out there telling us why we should exercise isn’t going to get us moving because it is based on logical facts found through case studies. When it comes down to it, all these facts and data don’t mean much to us because, well, they are just facts and data. This makes it easy to talk ourselves out of any physical activity.
I have found that most people are driven by emotion rather than logic. Therefore it is important to find an emotional stimulus that gets you going (and keeps you going when the sweat and tears start to come). The only way you are going to find that emotional stimulus is to look deep within yourself. When you look within yourself you won’t find facts or data, you’ll find reasons!
Our reasons for taking care of our health need to be more important than the alternative. It doesn't matter what friends, family, doctor, society, Oprah, Dr. Oz or anyone else says you should do. Your health and fitness is a personal quest. Unless you have a deep, burning desire within you to get your body moving, all the logic in the world won’t work for you as motivation.
Getting on track with your health is not about seeing a certain number on the scale. It's about the empowerment that accomplishing that goal will give you. It’s not about having a BMI within a certain range that the doctor says is “normal”. It’s about having energy and vitality to spend time with your kids, grandkids, spouse, friends, etc. It's not about fitting into a certain size of jeans, right? It's about the feeling you get when you button those jeans up, check yourself out in the mirror and say “damn, I look good!” Your reasons for health need to be meaningful to YOU, and only YOU.
So, you want some motivation to get in the best shape of your life? The first thing you’ve got to do is look within yourself. When you have strong enough reasons, the motivation will appear. Then you can approach your workouts with passion, purpose and strong intent. My best to all of you!
I have found that most people are driven by emotion rather than logic. Therefore it is important to find an emotional stimulus that gets you going (and keeps you going when the sweat and tears start to come). The only way you are going to find that emotional stimulus is to look deep within yourself. When you look within yourself you won’t find facts or data, you’ll find reasons!
Our reasons for taking care of our health need to be more important than the alternative. It doesn't matter what friends, family, doctor, society, Oprah, Dr. Oz or anyone else says you should do. Your health and fitness is a personal quest. Unless you have a deep, burning desire within you to get your body moving, all the logic in the world won’t work for you as motivation.
Getting on track with your health is not about seeing a certain number on the scale. It's about the empowerment that accomplishing that goal will give you. It’s not about having a BMI within a certain range that the doctor says is “normal”. It’s about having energy and vitality to spend time with your kids, grandkids, spouse, friends, etc. It's not about fitting into a certain size of jeans, right? It's about the feeling you get when you button those jeans up, check yourself out in the mirror and say “damn, I look good!” Your reasons for health need to be meaningful to YOU, and only YOU.
So, you want some motivation to get in the best shape of your life? The first thing you’ve got to do is look within yourself. When you have strong enough reasons, the motivation will appear. Then you can approach your workouts with passion, purpose and strong intent. My best to all of you!
October 2, 2009
Sugar 101
The packaged white and brown sugars we use to sweeten our lattes and baked goods are simple and refined sugars. This means the sugar is depleted of its vitamins and minerals making it a refined or simple carbohydrate. In lieu of getting overly technical and giving you a college course on biochemistry, here are some simple explanations on t he affects of sugar why it should be limited in your diet.
Affects of excess sugar:
1. Sugar turns to fat – Excess sugar is stored in the liver. Our liver has a maximum capacity, therefore daily consumption of refined sugars causes the liver to expand. Once filled to max capacity, the excess sugar (now called glycogen) is returned to the blood and stored in the body as FAT! People store their fat differently, but the trouble areas for many are the belly, butt and thighs. If those are your trouble spots, think about your sugar intake!
2. Sugar affects you organs – Along with storing fat in you trouble spots, the fatty acids also make their way to your active organs; heart, liver and kidneys, (you can’t see this fat when you look in the mirror). Excess fat that accumulates around your organs cause them to slow down. This affects your entire body because not all components are functioning as they should. The result is high blood pressure and increased risk of kidney, liver and coronary heart disease.
3. Bone and Teeth Decay – Consuming sugar on a daily basis creates an over-acidic condition in your red blood cells. Our bodies are designed to cure imbalances, so it uses minerals from your bones and teeth to counter the acidic overload in the blood. Most of us are familiar with the dental issues caused by excess sugar (cavities and tooth decay), but you may not be aware that your sugar addiction is also weakening and decaying your bones. This causes more issues down the road such as osteoporosis.
4. Sugar rush followed by sugar crash - Ingesting processed sugars causes your blood sugar levels to elevate. As stated above, our bodies know how to cure imbalances, so when we have elevated blood sugar our pancreas releases insulin to lower and stabilize the blood sugar levels, hence the sugar crash (hypoglycemic state). Most people respond to the sugar crash by eating or drinking something with, well, more sugar. The problem is that while in the midst of a sugar crash our brain releases the stress hormone cortisol, which signals the release of more stored glycogen (blood sugar) from the liver (Diabetes is a result of prolonged cortisol secretion). This and the fact that you just ate or drank something sweet causes the whole process to repeat, spiking your blood sugar levels once more. It is like a never-ending roller coaster.
I can go on and on, but the bottom line with processed sugar is this – it is NOT nutritious and we do NOT need it in our diets. The over-consumption of sugar is a major health issue and is part of the overweight and obesity problem in America .
Applying the knowledge - It’s challenging to cut sugar out of your diet completely; and we all need a little treat every now and then. Here are a few practical tips regarding sugar in your everyday diet.
1. Balance is key – With all things regarding nutrition, you want to always consume a balanced meal. Don’t eat sugars alone. Combine them with protein, carbs and healthy fats. (Ex: Eat some cottage cheese along with your fruit).
2. Moderation is key - Don’t overdo it. Do you really need 6 packs of sugar in your coffee? If you don’t like the taste of coffee, try drinking water. J. This brings me to the next tip . . .
3. Don’t drink your sugar – Stay away from the high sugar fruit juices, sodas and energy drinks.
4. Use alternatives to processed sugars – Unprocessed and unfiltered honey is a great alternative. Eating fruit, using stevia or raw date sugar are other sweet alternatives as well. Keep in mind these are still sugars, so balance and moderation are important.
Affects of excess sugar:
1. Sugar turns to fat – Excess sugar is stored in the liver. Our liver has a maximum capacity, therefore daily consumption of refined sugars causes the liver to expand. Once filled to max capacity, the excess sugar (now called glycogen) is returned to the blood and stored in the body as FAT! People store their fat differently, but the trouble areas for many are the belly, butt and thighs. If those are your trouble spots, think about your sugar intake!
2. Sugar affects you organs – Along with storing fat in you trouble spots, the fatty acids also make their way to your active organs; heart, liver and kidneys, (you can’t see this fat when you look in the mirror). Excess fat that accumulates around your organs cause them to slow down. This affects your entire body because not all components are functioning as they should. The result is high blood pressure and increased risk of kidney, liver and coronary heart disease.
3. Bone and Teeth Decay – Consuming sugar on a daily basis creates an over-acidic condition in your red blood cells. Our bodies are designed to cure imbalances, so it uses minerals from your bones and teeth to counter the acidic overload in the blood. Most of us are familiar with the dental issues caused by excess sugar (cavities and tooth decay), but you may not be aware that your sugar addiction is also weakening and decaying your bones. This causes more issues down the road such as osteoporosis.
4. Sugar rush followed by sugar crash - Ingesting processed sugars causes your blood sugar levels to elevate. As stated above, our bodies know how to cure imbalances, so when we have elevated blood sugar our pancreas releases insulin to lower and stabilize the blood sugar levels, hence the sugar crash (hypoglycemic state). Most people respond to the sugar crash by eating or drinking something with, well, more sugar. The problem is that while in the midst of a sugar crash our brain releases the stress hormone cortisol, which signals the release of more stored glycogen (blood sugar) from the liver (Diabetes is a result of prolonged cortisol secretion). This and the fact that you just ate or drank something sweet causes the whole process to repeat, spiking your blood sugar levels once more. It is like a never-ending roller coaster.
I can go on and on, but the bottom line with processed sugar is this – it is NOT nutritious and we do NOT need it in our diets. The over-consumption of sugar is a major health issue and is part of the overweight and obesity problem in America .
Applying the knowledge - It’s challenging to cut sugar out of your diet completely; and we all need a little treat every now and then. Here are a few practical tips regarding sugar in your everyday diet.
1. Balance is key – With all things regarding nutrition, you want to always consume a balanced meal. Don’t eat sugars alone. Combine them with protein, carbs and healthy fats. (Ex: Eat some cottage cheese along with your fruit).
2. Moderation is key - Don’t overdo it. Do you really need 6 packs of sugar in your coffee? If you don’t like the taste of coffee, try drinking water. J. This brings me to the next tip . . .
3. Don’t drink your sugar – Stay away from the high sugar fruit juices, sodas and energy drinks.
4. Use alternatives to processed sugars – Unprocessed and unfiltered honey is a great alternative. Eating fruit, using stevia or raw date sugar are other sweet alternatives as well. Keep in mind these are still sugars, so balance and moderation are important.
Pre and Post Workout Nutrition
Eating the right foods before and after a workout can greatly enhance your results and help move you closer to your goals.
Pre-workout: The goal of the pre-workout meal is to provide enough energy to keep you moving throughout the workout. This meal isn’t going to be much different from your other meals; a balance of protein and carbohydrates. The amino acids from protein are the building blocks for muscle. Carbohydrates are the fuel that makes our bodies run and will ultimately be used as energy to contract your muscles during exercise (ATP). But remember, not all carbs are created equally. All carbohydrates are rated based on the effect they have on our blood glucose levels. The rating system is called the Glycemic Index (GI). In a nutshell, the quick digestion and absorption from high GI foods cause a greater rise and fall of blood sugar levels. Lower GI foods are slower to digest and absorb, keeping blood sugar and insulin levels more stable.
So, what the heck does this mean and how can you use it to enhance your workouts? Consuming about 20 grams of protein and a low to moderate GI rated carbohydrate (slow digesting) about 60-90 minutes prior to exercise will give you the sustained energy you need to last throughout the workout. Eating 60-90 minutes prior to exercise will give your body the time it needs to digest the food and utilize the nutrients available for energy.
In addition to the pre-workout meal, I like to add some simple carbohydrates (usually an apple or orange) about 15-20 prior to exercising. The simple carbs provide my body with an immediate energy burst. This combination of pre-workout nutrition provides plenty of sustained energy for my workouts.
Post Workout: Catabolism (muscle breakdown) and anabolism (muscle building) are the biochemical processes involved in your body’s metabolism. Because exercise puts our bodies in a catabolic state, the goal of the post workout meal is to refuel the body and assist it in rebuilding the muscles, creating an anabolic state. This is important to understand because if you are in a catabolic state more often than anabolic, the result will be muscle loss and fat storage.
The sooner your body gets a nutritional boots, the sooner it can start the rebuilding process. I recommend consuming your post workout meal within 10-30 minutes following exercise. A quick-digesting liquid protein shake, such as whey, is ideal because the body will process and utilize the nutrients faster. I also like to add about 5 grams of L-Glutamine (amino acid) to my shake to assist in the rebuilding and recovery process. Along with the shake, get a high GI carb to replace the energy and nutrients that were used during exercise. The high GI carbohydrates will also create an insulin spike, which assists the body in transporting nutrients to your muscles. Some easy examples of high GI carbs are fruit, fruit juice or a sports drink. Go ahead and get your well balanced protein, complex carbs and healthy fats meal about 60-90 minutes after exercising.
Remember, working out in the gym is extremely important, but 80% of your results come from the fuel you put in your body. As with everything, these are general guidelines to healthy nutrition. While all of us, both men and women, pretty much have the same biochemistry, it is important to try a few things and see what works best for you. Be sure to consider any food allergies and/or illnesses you have that require special dietary needs. Listen to your body, become in-tune with what it needs in regards to your goals and fuel it appropriately. Doing this will get you on the track to optimum health!
Pre-workout: The goal of the pre-workout meal is to provide enough energy to keep you moving throughout the workout. This meal isn’t going to be much different from your other meals; a balance of protein and carbohydrates. The amino acids from protein are the building blocks for muscle. Carbohydrates are the fuel that makes our bodies run and will ultimately be used as energy to contract your muscles during exercise (ATP). But remember, not all carbs are created equally. All carbohydrates are rated based on the effect they have on our blood glucose levels. The rating system is called the Glycemic Index (GI). In a nutshell, the quick digestion and absorption from high GI foods cause a greater rise and fall of blood sugar levels. Lower GI foods are slower to digest and absorb, keeping blood sugar and insulin levels more stable.
So, what the heck does this mean and how can you use it to enhance your workouts? Consuming about 20 grams of protein and a low to moderate GI rated carbohydrate (slow digesting) about 60-90 minutes prior to exercise will give you the sustained energy you need to last throughout the workout. Eating 60-90 minutes prior to exercise will give your body the time it needs to digest the food and utilize the nutrients available for energy.
In addition to the pre-workout meal, I like to add some simple carbohydrates (usually an apple or orange) about 15-20 prior to exercising. The simple carbs provide my body with an immediate energy burst. This combination of pre-workout nutrition provides plenty of sustained energy for my workouts.
Post Workout: Catabolism (muscle breakdown) and anabolism (muscle building) are the biochemical processes involved in your body’s metabolism. Because exercise puts our bodies in a catabolic state, the goal of the post workout meal is to refuel the body and assist it in rebuilding the muscles, creating an anabolic state. This is important to understand because if you are in a catabolic state more often than anabolic, the result will be muscle loss and fat storage.
The sooner your body gets a nutritional boots, the sooner it can start the rebuilding process. I recommend consuming your post workout meal within 10-30 minutes following exercise. A quick-digesting liquid protein shake, such as whey, is ideal because the body will process and utilize the nutrients faster. I also like to add about 5 grams of L-Glutamine (amino acid) to my shake to assist in the rebuilding and recovery process. Along with the shake, get a high GI carb to replace the energy and nutrients that were used during exercise. The high GI carbohydrates will also create an insulin spike, which assists the body in transporting nutrients to your muscles. Some easy examples of high GI carbs are fruit, fruit juice or a sports drink. Go ahead and get your well balanced protein, complex carbs and healthy fats meal about 60-90 minutes after exercising.
Remember, working out in the gym is extremely important, but 80% of your results come from the fuel you put in your body. As with everything, these are general guidelines to healthy nutrition. While all of us, both men and women, pretty much have the same biochemistry, it is important to try a few things and see what works best for you. Be sure to consider any food allergies and/or illnesses you have that require special dietary needs. Listen to your body, become in-tune with what it needs in regards to your goals and fuel it appropriately. Doing this will get you on the track to optimum health!
Energized!
As a fitness professional people often ask me what they can do to increase their energy levels so they can make it through their long, stressful days and still have energy to workout.
To answer this question I looked at my life to see what I do in order to maintain adequate amounts of energy throughout the day. On a typical day I wake up at 4:30am morning, start training clients at 6am, workout, take care of business tasks, drive here and there running errands, attend networking meetings and finish the day training my afternoon/evening clients from 3-8pm. So, what do I do to keep the energy up? Reflecting on the past week, here are 5 things that I believe contribute to my energy.
1. Water – Yep, one thing I’ve noticed is that I drink about 1 gallon of water/day. This is straight H2O, not tea, coffee, soda or other mixed drinks. Dehydration is often a factor in fatigue. Our bodies are about 55%-60% water. Every cell in your body relies on water; therefore H2O is a primary component for producing energy. I carry around a 1-gallon jug of water with me so I know I am getting adequate intake each day. Some of you might not like lugging around a gallon of water, so take this tip from one of my clients. Put 4 or 5 rubber bands around a reusable water bottle. Each time you refill the bottle take one of the bands off. Your goal is to end each day with no bands left on the bottle. This is a simple way to monitor your water intake without counting your refills.
2. Food – Without any gas in the tank I wouldn’t make it through my days. Between my own personal workouts and demonstrating lifting techniques and exercises for clients, I am expending a lot of energy on a daily basis. I don’t get good gas mileage so to keep from running on empty I need to refill my tank often. However, I don’t just shove whatever is convenient down my throat. My meals consist of lean proteins, complex carbohydrates and healthy fats. Most of us think of calories as “bad, weight-gaining monsters”. But remember, not all calories are created equally. Just as a racecar uses high-octane fuel for performance, you want to stick with nutrient dense foods that are going to serve your body and mind with optimal energy. Stay away from the “empty calories”. Oh yeah, I almost forgot . . . you know that green stuff you get on your plate when you order a meal at your favorite sit-down restaurant? No, I’m not talking about the fancy garnish; I am talking about the broccoli, asparagus, squash and other vegetables that come with the meal. Instead of pushing that stuff off to the side, I actually eat it. I eat at least 5 servings of vegetables each day. If I don’t feel like eating them, I stick them in the juicer and drink them. Vegetables as a complex carbohydrate are a great source of energy, whether you eat or drink them.
3. Movement – My job is pretty physical and I am constantly in motion (which also leads to number 2 above). From an energy stand point, getting up and moving is beneficial because it gets your heart pumping and your lungs take in more oxygen, causing a bio-chemical reaction that produces and releases energy molecules. Just take a 10 minute walk at a pace that slightly elevates your heart and gets you breathing deeper and you are likely to create more energy. Taking 5-10 minutes to stretch throughout the day will get that blood moving through your body also. If you are not exercising on a regular basis you are limiting your energy potential. The beta-endorphins released from a 45-minute workout before work during lunch hour or after work can provide for a great energy boost. Doing this on a regular basis may also train your body to “gear-up” for exercise, rather than to “gear down” for inactivity.
4. Relaxation – Stress takes it’s toll on our energy. A few times a week I make sure to practice some sort of meditation to shut everything off – mind and body. Doing this allows me to get in a relaxed state of being and helps my mind to function more clearly. Taking some time to breathe, close your eyes and simply be in the moment will help you to relieve stress and save some energy. Don’t worry, you don’t need to become a Buddhist monk or practice the art of Zen meditation. Lying in the park looking at the clouds or sitting on the couch with your cat on your lap might be more your thing. Even if you only have 10-15 minutes, taking a time out will help you to re-energize.
5. Sleep – I used to underestimate the importance of sleep, but now I make sleeping a priority. Not only does a good nights sleep help to restore, repair and rebuild the mind, body and muscles, but it also helps to lead an energized lifestyle. I’ve learned over time that a good nights rest doesn’t only start when I hit the sack, but also has to do with when I get up. One of the major pieces to sleeping well is having a consistent internal clock. Getting up at the same time each day helps train my body and gets me in rhythm. Even on the weekends, limiting the hours you sleep in will help. Sometimes it’s tough after a long Saturday night, but if you want good energy on Monday, get up earlier on Sunday. Hitting the sack a little earlier Sunday night will better serve you than sleeping in late.
To answer this question I looked at my life to see what I do in order to maintain adequate amounts of energy throughout the day. On a typical day I wake up at 4:30am morning, start training clients at 6am, workout, take care of business tasks, drive here and there running errands, attend networking meetings and finish the day training my afternoon/evening clients from 3-8pm. So, what do I do to keep the energy up? Reflecting on the past week, here are 5 things that I believe contribute to my energy.
1. Water – Yep, one thing I’ve noticed is that I drink about 1 gallon of water/day. This is straight H2O, not tea, coffee, soda or other mixed drinks. Dehydration is often a factor in fatigue. Our bodies are about 55%-60% water. Every cell in your body relies on water; therefore H2O is a primary component for producing energy. I carry around a 1-gallon jug of water with me so I know I am getting adequate intake each day. Some of you might not like lugging around a gallon of water, so take this tip from one of my clients. Put 4 or 5 rubber bands around a reusable water bottle. Each time you refill the bottle take one of the bands off. Your goal is to end each day with no bands left on the bottle. This is a simple way to monitor your water intake without counting your refills.
2. Food – Without any gas in the tank I wouldn’t make it through my days. Between my own personal workouts and demonstrating lifting techniques and exercises for clients, I am expending a lot of energy on a daily basis. I don’t get good gas mileage so to keep from running on empty I need to refill my tank often. However, I don’t just shove whatever is convenient down my throat. My meals consist of lean proteins, complex carbohydrates and healthy fats. Most of us think of calories as “bad, weight-gaining monsters”. But remember, not all calories are created equally. Just as a racecar uses high-octane fuel for performance, you want to stick with nutrient dense foods that are going to serve your body and mind with optimal energy. Stay away from the “empty calories”. Oh yeah, I almost forgot . . . you know that green stuff you get on your plate when you order a meal at your favorite sit-down restaurant? No, I’m not talking about the fancy garnish; I am talking about the broccoli, asparagus, squash and other vegetables that come with the meal. Instead of pushing that stuff off to the side, I actually eat it. I eat at least 5 servings of vegetables each day. If I don’t feel like eating them, I stick them in the juicer and drink them. Vegetables as a complex carbohydrate are a great source of energy, whether you eat or drink them.
3. Movement – My job is pretty physical and I am constantly in motion (which also leads to number 2 above). From an energy stand point, getting up and moving is beneficial because it gets your heart pumping and your lungs take in more oxygen, causing a bio-chemical reaction that produces and releases energy molecules. Just take a 10 minute walk at a pace that slightly elevates your heart and gets you breathing deeper and you are likely to create more energy. Taking 5-10 minutes to stretch throughout the day will get that blood moving through your body also. If you are not exercising on a regular basis you are limiting your energy potential. The beta-endorphins released from a 45-minute workout before work during lunch hour or after work can provide for a great energy boost. Doing this on a regular basis may also train your body to “gear-up” for exercise, rather than to “gear down” for inactivity.
4. Relaxation – Stress takes it’s toll on our energy. A few times a week I make sure to practice some sort of meditation to shut everything off – mind and body. Doing this allows me to get in a relaxed state of being and helps my mind to function more clearly. Taking some time to breathe, close your eyes and simply be in the moment will help you to relieve stress and save some energy. Don’t worry, you don’t need to become a Buddhist monk or practice the art of Zen meditation. Lying in the park looking at the clouds or sitting on the couch with your cat on your lap might be more your thing. Even if you only have 10-15 minutes, taking a time out will help you to re-energize.
5. Sleep – I used to underestimate the importance of sleep, but now I make sleeping a priority. Not only does a good nights sleep help to restore, repair and rebuild the mind, body and muscles, but it also helps to lead an energized lifestyle. I’ve learned over time that a good nights rest doesn’t only start when I hit the sack, but also has to do with when I get up. One of the major pieces to sleeping well is having a consistent internal clock. Getting up at the same time each day helps train my body and gets me in rhythm. Even on the weekends, limiting the hours you sleep in will help. Sometimes it’s tough after a long Saturday night, but if you want good energy on Monday, get up earlier on Sunday. Hitting the sack a little earlier Sunday night will better serve you than sleeping in late.
Fear Based or Passion Driven?
The last five years of my life have been focused on living each day with passion. Not the over-the-top happy clouds and rainbows type of stuff, but more about getting up each day excited about the life I am creating. Instead of going through life trying to avoid certain things, I am now going through life trying to gain. Here is something I’ve learned:
A fear-based life is one of avoidance and evasion. Those who are passion driven are looking to gain and live life to the fullest.
Looking at your health is a good determinant as to whether you are fear based or passion driven. If I were to ask you why you exercise on a weekly basis, what is the first thought that pops into your head? Is it “Because you don’t want to gain weight; so you don’t get heart disease; etc”? While all these outcomes are important, they are focused on something that is trying to be avoided. Therefore they are coming from a place of fear.
Someone who is passionate about their health – I still can’t believe some people are not, because without health, what do you really have? – will answer the question like this; “I work out because I love how I feel afterwards; because I am working on my goal of losing 10 pounds; etc.” These answers are focused on what is to be gained.
If you go through life living in fear, you are always running away from something. The bummer about this is you will never get away from what you are running from. Again, we can look at exercise as the example. You may go to the gym because you know that regular exercise helps lower the risk of heart disease. The problem is you will never be fulfilled in your actions or accomplishments. There will always be that voice in the head saying that something such as heart disease might be right around the corner. Because of this you are always running.
On the other hand, when you are passion driven you are running towards something; you gain something each time you take action on your passion. Instead of being fearful of falling under poor health, be passionate about living a life of optimal health and wellness. Doing this will allow you to relish in your accomplishment of exercising every week and eating healthy. You get to celebrate everyday! And as a bonus, everything you were running away from will stop chasing you. You see, being driven by passion takes care of all those things that caused you to live in fear. You just have a minor mind shift and a greater appreciation for life.
When you are fear based you are focusing on what you DON”T want. When you are passion driven you are focused on what you DO want. Don’t let your fears keep you from your passion!
A fear-based life is one of avoidance and evasion. Those who are passion driven are looking to gain and live life to the fullest.
Looking at your health is a good determinant as to whether you are fear based or passion driven. If I were to ask you why you exercise on a weekly basis, what is the first thought that pops into your head? Is it “Because you don’t want to gain weight; so you don’t get heart disease; etc”? While all these outcomes are important, they are focused on something that is trying to be avoided. Therefore they are coming from a place of fear.
Someone who is passionate about their health – I still can’t believe some people are not, because without health, what do you really have? – will answer the question like this; “I work out because I love how I feel afterwards; because I am working on my goal of losing 10 pounds; etc.” These answers are focused on what is to be gained.
If you go through life living in fear, you are always running away from something. The bummer about this is you will never get away from what you are running from. Again, we can look at exercise as the example. You may go to the gym because you know that regular exercise helps lower the risk of heart disease. The problem is you will never be fulfilled in your actions or accomplishments. There will always be that voice in the head saying that something such as heart disease might be right around the corner. Because of this you are always running.
On the other hand, when you are passion driven you are running towards something; you gain something each time you take action on your passion. Instead of being fearful of falling under poor health, be passionate about living a life of optimal health and wellness. Doing this will allow you to relish in your accomplishment of exercising every week and eating healthy. You get to celebrate everyday! And as a bonus, everything you were running away from will stop chasing you. You see, being driven by passion takes care of all those things that caused you to live in fear. You just have a minor mind shift and a greater appreciation for life.
When you are fear based you are focusing on what you DON”T want. When you are passion driven you are focused on what you DO want. Don’t let your fears keep you from your passion!
February 26, 2009
Acting your age.
What does it mean to “act our age”? Who sets the rules as to the difference between how a 6 yr old, a 26 year old and a 66 year old person is supposed to act? Age really is nothing but a number. Something for us to keep track of how long we’ve been around. Young kids are excited and looking forward to getting older where as people in their mid twenties and up are dreading their upcoming birthdays.
I do not take exception to the passing of time, instead I choose to age with grace and dignity. As long as I make the most out of everyday, I will have nothing to look back at with regret. It is important to mature with the passing of time. This is part of growing, learning and developing ourselves as productive humans. Life experience is going to help us with that. But we don’t want to lose the natural spark of our youth. Be mature but youthful.
Don’t let your age be a “convenient excuse” for not pursuing a dream. Don’t let others use your age, whether you are young or old, to discourage you from achieving anything in life. Anything that is possible is possible for you, no matter where you are in life. Here are some examples of what I mean:
- Age 3: Tiger Woods shot a 48 score on an 9 hole golf course
- Age 8: Julie Andrews mastered an amazing four-octave singing range
- Age 8: Mozart wrote his first symphony
- Age 13: Anne Frank began writing her diary
- Age 14: Ralph Waldo Emerson enrolled at Harvard
- Ag 15: Paul McCartney was invited by John Lennon to join a band
- Age 19: Bill Gates co-founded Microsoft
- Age 20: Plato began studying with Socrates
- Age 26: Joe DiMaggio hit safely in fifty-six consecutive games
- Age 29: Ralph Lauren created the Polo brand
- Age 31: Shakespeare wrote Romeo and Juliet
- Age 31: Bill Gates’ first billion
- Age 33: Thomas Jefferson wrote the Declaration on Independence
- Age 38: Coco Chanel introduced Chanel No. 5
- Age 40: Mother Teresa founded the Missionaries of Charity
- Age 46: Jack Niklaus won the Masters with a 65 in the final round (30 on the back nine)
- Age 50: Henry Ford started his assembly line
- Age 52: Ray Kroc bought and officially started the McDonald’s franchise (Until then he was a milkshake machine salesman)
- Age 55: Picasso painted Guernica
- Age 60: Dom Perignon produced his first champagne
- Age 64: Oscar Hammerstein wrote The Sound of Music
- Age 65: Winston Churchill became Prime Minister of Britain
- Age 71: Nelson Mandela was released from prison
- Age 72: Michelangelo designed the dome for St. Peter’s Basilica
- Age 75: Nelson Mandela was elected South African President
- Age 77: Bahadur Sherchan summits Everest, and makes it back down alive.
- Age 79: Benjamin Franklin invented bifocals
- Age 91: Frank Lloyd Wright completed his work on the Guggenheim Museum
- Age 98: Dimitrion Yordanidis completed a marathon in Athens in 7 hours, 33 minutes
- Age 100: Ichijirou Araya climded Mt. Fuji
Young or old, none of these people’s age had anything to do with what they accomplished. We all have the choice in how we want to live our lives. Some may choose to let their age limit their vision and belief in themselves. I recommend choosing to only act as old as you feel.
I do not take exception to the passing of time, instead I choose to age with grace and dignity. As long as I make the most out of everyday, I will have nothing to look back at with regret. It is important to mature with the passing of time. This is part of growing, learning and developing ourselves as productive humans. Life experience is going to help us with that. But we don’t want to lose the natural spark of our youth. Be mature but youthful.
Don’t let your age be a “convenient excuse” for not pursuing a dream. Don’t let others use your age, whether you are young or old, to discourage you from achieving anything in life. Anything that is possible is possible for you, no matter where you are in life. Here are some examples of what I mean:
- Age 3: Tiger Woods shot a 48 score on an 9 hole golf course
- Age 8: Julie Andrews mastered an amazing four-octave singing range
- Age 8: Mozart wrote his first symphony
- Age 13: Anne Frank began writing her diary
- Age 14: Ralph Waldo Emerson enrolled at Harvard
- Ag 15: Paul McCartney was invited by John Lennon to join a band
- Age 19: Bill Gates co-founded Microsoft
- Age 20: Plato began studying with Socrates
- Age 26: Joe DiMaggio hit safely in fifty-six consecutive games
- Age 29: Ralph Lauren created the Polo brand
- Age 31: Shakespeare wrote Romeo and Juliet
- Age 31: Bill Gates’ first billion
- Age 33: Thomas Jefferson wrote the Declaration on Independence
- Age 38: Coco Chanel introduced Chanel No. 5
- Age 40: Mother Teresa founded the Missionaries of Charity
- Age 46: Jack Niklaus won the Masters with a 65 in the final round (30 on the back nine)
- Age 50: Henry Ford started his assembly line
- Age 52: Ray Kroc bought and officially started the McDonald’s franchise (Until then he was a milkshake machine salesman)
- Age 55: Picasso painted Guernica
- Age 60: Dom Perignon produced his first champagne
- Age 64: Oscar Hammerstein wrote The Sound of Music
- Age 65: Winston Churchill became Prime Minister of Britain
- Age 71: Nelson Mandela was released from prison
- Age 72: Michelangelo designed the dome for St. Peter’s Basilica
- Age 75: Nelson Mandela was elected South African President
- Age 77: Bahadur Sherchan summits Everest, and makes it back down alive.
- Age 79: Benjamin Franklin invented bifocals
- Age 91: Frank Lloyd Wright completed his work on the Guggenheim Museum
- Age 98: Dimitrion Yordanidis completed a marathon in Athens in 7 hours, 33 minutes
- Age 100: Ichijirou Araya climded Mt. Fuji
Young or old, none of these people’s age had anything to do with what they accomplished. We all have the choice in how we want to live our lives. Some may choose to let their age limit their vision and belief in themselves. I recommend choosing to only act as old as you feel.
February 18, 2009
Living Miraculously
Don’t wait for a miracle to happen . . . it has already happened. YOU are the miracle. YOU are the force that makes great things happen. You do not need to wait for some supernatural intervention to get what you want out of life; you just need to intervene yourself. Once you realize this you can begin to live a miraculous life; creating, achieving and experiencing all those things you dream about.
We all have an extraordinary ability within ourselves to accomplish anything we want. World peace IS possible; ending hunger IS possible; elevating the lives of those living in poverty IS possible; nothing is impossible! It just requires a basic understanding that we, as humans, are the driving force behind making all these things happen.
Be the miracle that you are!
.
We all have an extraordinary ability within ourselves to accomplish anything we want. World peace IS possible; ending hunger IS possible; elevating the lives of those living in poverty IS possible; nothing is impossible! It just requires a basic understanding that we, as humans, are the driving force behind making all these things happen.
Be the miracle that you are!
.
February 15, 2009
Living with Passion
Focused, determined and intense; until recently this is how I lived my life. I’ve got to say, it has worked out pretty darn well up to this point. My focus keeps me from veering off the path. Determination keeps me moving forward when challenges arise. But as I reflect, I can’t help but wonder what being intense has done for me?
Somewhere along the way I picked up the idea that intensity is a good thing. From being an athlete to working in sales to running my own businesses, everything in my life has been done with great intensity. With this high level of intensity there have been great efforts. There is nothing wrong with effort, for that is what creates results. But recently I have learned (or better yet, discovered) that there is a difference between effort and too much effort. There is a difference between working hard and working too hard. In each case the latter keeping one from reaching their true potential. How so?
Well the way I see it, with intensity we are rigid. For me personally, I have notice that high levels of intensity create unnecessary stress. It is easy to become overwhelmed and a lot of energy is wasted. With my intensity I tended to take things to the extreme, which was not usually necessary for success. Although it appears that intensity may have helped to move me forward, could it be that is has held me back a bit?
I continue to ponder this question because as more opportunities become available I am noticing my life becoming easier. One might think this is contradictory because usually as our schedules fill our lives become more difficult to manage. (At least this is how it used to be for me). However, there is a difference in what I am doing now than there has been in the past. I am incredibly passionate about everything I am doing right now. The feeling of intensity has been replaced with passion. Because I am so passionate about my life and what I am creating, having such strong conviction in my actions and endeavors; everything is actually become effortless. Right now, I am allowing my passion to guide me; I am flowing. By doing less I am accomplishing more. Instead of me working intensely to become fulfilled, my passion is fulfilling me.
The more I explore my passion, the more passionate I become. I am finding more and more things that I am passionate about. As my plate continues to fill with projects and endeavors, my life is actually getting easier because I am living in my passion. I know now that if something is requiring too much of my efforts, if I begin to feel stressed and/or overwhelmed, it is not something that fits into the puzzle. I only have room for what I am passionate about.
So, now I live my life with focus, determination and passion. I am focused on living my passion and determined to do so for the rest of my life.
.
Somewhere along the way I picked up the idea that intensity is a good thing. From being an athlete to working in sales to running my own businesses, everything in my life has been done with great intensity. With this high level of intensity there have been great efforts. There is nothing wrong with effort, for that is what creates results. But recently I have learned (or better yet, discovered) that there is a difference between effort and too much effort. There is a difference between working hard and working too hard. In each case the latter keeping one from reaching their true potential. How so?
Well the way I see it, with intensity we are rigid. For me personally, I have notice that high levels of intensity create unnecessary stress. It is easy to become overwhelmed and a lot of energy is wasted. With my intensity I tended to take things to the extreme, which was not usually necessary for success. Although it appears that intensity may have helped to move me forward, could it be that is has held me back a bit?
I continue to ponder this question because as more opportunities become available I am noticing my life becoming easier. One might think this is contradictory because usually as our schedules fill our lives become more difficult to manage. (At least this is how it used to be for me). However, there is a difference in what I am doing now than there has been in the past. I am incredibly passionate about everything I am doing right now. The feeling of intensity has been replaced with passion. Because I am so passionate about my life and what I am creating, having such strong conviction in my actions and endeavors; everything is actually become effortless. Right now, I am allowing my passion to guide me; I am flowing. By doing less I am accomplishing more. Instead of me working intensely to become fulfilled, my passion is fulfilling me.
The more I explore my passion, the more passionate I become. I am finding more and more things that I am passionate about. As my plate continues to fill with projects and endeavors, my life is actually getting easier because I am living in my passion. I know now that if something is requiring too much of my efforts, if I begin to feel stressed and/or overwhelmed, it is not something that fits into the puzzle. I only have room for what I am passionate about.
So, now I live my life with focus, determination and passion. I am focused on living my passion and determined to do so for the rest of my life.
.
February 12, 2009
Self Worth
What does this mean? How do we measure this?
One of the many lessons I learned from Jim Rohn is that we are all capable of increasing our value, our self-worth. He illustrates this point by talking about increasing our skills to increase our income. It is very true that the skills listed on our resumes can determine the size of our paychecks.
However, like many things we must learn to read between the lines and look deeper into the meaning of Mr. Rohn’s wisdom. On the surface what he offers is extremely important and profound. But it is important that we don’t associate our personal self worth, our value as a human being, with monetary gains or the accumulation of ‘stuff’. This is tough to do in the Western world because prestige and success are commonly measured by bank accounts and real estate.
When I worked in sales, the value of a representative was determined by the number of units sold. Those who sold the most were viewed as being highly valuable reps to have on the team. Managers who’s offices sold the more than others were put an a pedestal. In society we tend to determine one’s value by the amount of ‘stuff’ they have. Hollywood millionaires and billionaire entrepreneurs are looked at with a high level of prestige for having large expensive houses, vehicles, clothing and various other materialistic items.
I see Jim Rohn’s philosophy on increasing one’s value as something much deeper than increasing the back account or adding another Ferrari to the collection. I believe our self-worth and value is determined by the knowledge and wisdom we possess. It has nothing to do with the house we live in or the type of vehicle we drive; it is not about the designer clothes or the high-tech gadgets.
This morning I was thinking about this concept of one’s self worth or value. My take on it is simple, the more we have to offer, the more valuable we are. Therefore, the more we learn the more valuable we become. To me, self worth is measured by one’s wealth of knowledge, not by money or materialistic items.
I believe that we are only as valuable as our contributions to others. Yes, with money we are able to give others ‘stuff’. There are many incredibly wealthy people who contribute significant amounts of money to great charities. This is a wonderful act of kindness that is necessary in the world. The point I’m trying to make is the ‘stuff’ we collect in which society perceives as valuable doesn’t help someone as much as knowledge on how to get the stuff. It is like the old story of giving someone a fish versus teaching someone to fish. So if giving knowledge is more valuable to others, acquiring knowledge is extremely valuable to one’s self.
Now, this is what really blew my mind this morning when I thought a little deeper about this. When we measure our self worth in terms of money and materialistic possessions, if we give these things away, we are in essence lowering our value. This may tend to make us hoard and not share our spoils with others because if we give away our tangibles we are in essence decreasing our value. However, when we measure our self worth by the knowledge we possess, by our wisdom, when we share this with others we do not lose anything. We can give and give and give away our knowledge until we are blue in the face, yet it still remains with us. In fact, by sharing we GAIN more knowledge and wisdom. This is the greatest contradiction in life – by giving we gain! I increase my personal self worth and value by giving what I have to others.
.
One of the many lessons I learned from Jim Rohn is that we are all capable of increasing our value, our self-worth. He illustrates this point by talking about increasing our skills to increase our income. It is very true that the skills listed on our resumes can determine the size of our paychecks.
However, like many things we must learn to read between the lines and look deeper into the meaning of Mr. Rohn’s wisdom. On the surface what he offers is extremely important and profound. But it is important that we don’t associate our personal self worth, our value as a human being, with monetary gains or the accumulation of ‘stuff’. This is tough to do in the Western world because prestige and success are commonly measured by bank accounts and real estate.
When I worked in sales, the value of a representative was determined by the number of units sold. Those who sold the most were viewed as being highly valuable reps to have on the team. Managers who’s offices sold the more than others were put an a pedestal. In society we tend to determine one’s value by the amount of ‘stuff’ they have. Hollywood millionaires and billionaire entrepreneurs are looked at with a high level of prestige for having large expensive houses, vehicles, clothing and various other materialistic items.
I see Jim Rohn’s philosophy on increasing one’s value as something much deeper than increasing the back account or adding another Ferrari to the collection. I believe our self-worth and value is determined by the knowledge and wisdom we possess. It has nothing to do with the house we live in or the type of vehicle we drive; it is not about the designer clothes or the high-tech gadgets.
This morning I was thinking about this concept of one’s self worth or value. My take on it is simple, the more we have to offer, the more valuable we are. Therefore, the more we learn the more valuable we become. To me, self worth is measured by one’s wealth of knowledge, not by money or materialistic items.
I believe that we are only as valuable as our contributions to others. Yes, with money we are able to give others ‘stuff’. There are many incredibly wealthy people who contribute significant amounts of money to great charities. This is a wonderful act of kindness that is necessary in the world. The point I’m trying to make is the ‘stuff’ we collect in which society perceives as valuable doesn’t help someone as much as knowledge on how to get the stuff. It is like the old story of giving someone a fish versus teaching someone to fish. So if giving knowledge is more valuable to others, acquiring knowledge is extremely valuable to one’s self.
Now, this is what really blew my mind this morning when I thought a little deeper about this. When we measure our self worth in terms of money and materialistic possessions, if we give these things away, we are in essence lowering our value. This may tend to make us hoard and not share our spoils with others because if we give away our tangibles we are in essence decreasing our value. However, when we measure our self worth by the knowledge we possess, by our wisdom, when we share this with others we do not lose anything. We can give and give and give away our knowledge until we are blue in the face, yet it still remains with us. In fact, by sharing we GAIN more knowledge and wisdom. This is the greatest contradiction in life – by giving we gain! I increase my personal self worth and value by giving what I have to others.
.
February 5, 2009
Living Unhurried
Lately I have been learning lessons of the Tao Te Ching. I have been reading Dr. Wayne Dyer’s interpretation of the Tao in Change Your Thoughts - Change Your Life. Last night I was reading about the 15th verse of the Tao, which Dr. Dyer interprets as living an unhurried life.
Lao-tzu writes:
The ancient masters were profound and subtle,
Their wisdom unfathomable.
There is no way to describe it.
One can only describe them vaguely by their appearance.
Watchful, like men crossing a winter stream.
Alert, like men of danger.
Simple as uncarved wood.
Hollow like caves.
Yielding, like ice about to melt.
Amorphous, like muddy water.
But the muddiest water clears
As it is stilled.
And out of stillness
Life arises.
He who keeps the Tao does not want to be full.
But precisely because he is never full,
He can remain like a hidden sprout
And does not rush an early ripening.
This verse is very relevant for me today as I have many exciting things happening in my life right now. I am extremely hard working and driven; however there are times when my ambition gets to a point in which it becomes counter-productive. I am sure many of you can relate to this feeling of becoming overwhelmed.
Through my experiences I have learned that when we become overwhelmed we are living in a state of stress that prohibits us from performing at our full potential. Again, living in this state is non-conducive to our overall goals and objectives. It is important to dream big and pursue goals, but it is equally important to not let the outcome prevent you from enjoying the journey. There is a fine line between working hard and working too hard; between having a lot of exciting things happening and spreading yourself too thin. I constantly remind myself that life is about the journey, not the destination.
This is an important concept because sometimes the destination is not what we expected or envisioned. As long as we enjoyed the journey, learning as much as we can along the way, the destination really becomes irrelevant, right? But if we do not enjoy the pursuit, we are putting all our eggs in one basket. If the end result turns out to be anything other than what was initially sought out, we are setting ourselves up for disappointment.
In his book, Dr. Dyer writes, “You don’t really need to rush or force anything. Get in the flow of life and allow yourself to proceed gently down its stream.”
This is another fine line we must learn to walk. We don’t want to sit in the boat and let the current take us where it chooses. However, we don’t want to work against the current. We can use an oar to work with the current, paddling faster when needed, dodging obstacles as they appear, paddling to the shore to take a break for reflection and to re-energize. Sometimes we need to rest on the shore (take a break from life) and just watch the river flow.
Allow yourself to flow with the life you are creating. Everything that is happening is happening for a reason; everything has its purpose. Live with that flow, keep an open mind and enjoy yourself everyday!
.
Lao-tzu writes:
The ancient masters were profound and subtle,
Their wisdom unfathomable.
There is no way to describe it.
One can only describe them vaguely by their appearance.
Watchful, like men crossing a winter stream.
Alert, like men of danger.
Simple as uncarved wood.
Hollow like caves.
Yielding, like ice about to melt.
Amorphous, like muddy water.
But the muddiest water clears
As it is stilled.
And out of stillness
Life arises.
He who keeps the Tao does not want to be full.
But precisely because he is never full,
He can remain like a hidden sprout
And does not rush an early ripening.
This verse is very relevant for me today as I have many exciting things happening in my life right now. I am extremely hard working and driven; however there are times when my ambition gets to a point in which it becomes counter-productive. I am sure many of you can relate to this feeling of becoming overwhelmed.
Through my experiences I have learned that when we become overwhelmed we are living in a state of stress that prohibits us from performing at our full potential. Again, living in this state is non-conducive to our overall goals and objectives. It is important to dream big and pursue goals, but it is equally important to not let the outcome prevent you from enjoying the journey. There is a fine line between working hard and working too hard; between having a lot of exciting things happening and spreading yourself too thin. I constantly remind myself that life is about the journey, not the destination.
This is an important concept because sometimes the destination is not what we expected or envisioned. As long as we enjoyed the journey, learning as much as we can along the way, the destination really becomes irrelevant, right? But if we do not enjoy the pursuit, we are putting all our eggs in one basket. If the end result turns out to be anything other than what was initially sought out, we are setting ourselves up for disappointment.
In his book, Dr. Dyer writes, “You don’t really need to rush or force anything. Get in the flow of life and allow yourself to proceed gently down its stream.”
This is another fine line we must learn to walk. We don’t want to sit in the boat and let the current take us where it chooses. However, we don’t want to work against the current. We can use an oar to work with the current, paddling faster when needed, dodging obstacles as they appear, paddling to the shore to take a break for reflection and to re-energize. Sometimes we need to rest on the shore (take a break from life) and just watch the river flow.
Allow yourself to flow with the life you are creating. Everything that is happening is happening for a reason; everything has its purpose. Live with that flow, keep an open mind and enjoy yourself everyday!
.
January 28, 2009
Pumping the Well
Back in the day before water was available at the turn of a faucet, people got their water by pumping it from a well. Not as simple as turning on a faucet, but not extremely difficult either, right? However, the water usually didn’t begin to flow after just one pump. If any of you have ever tried to pump water from a well, it takes some time and effort. Usually after the first couple of pumps the only thing that the well produces is some air accompanied with a gurgling sound.
So, you pump, and pump, and pump and pump your little heart out, and still, no water. Finally you throw your hands up in discouragement and say, “That’s it, either the pump is broke or the well has gone dry”. You give up and leave thirsty.
Now, let’s say that there was someone close by watching you pump that well. As soon as you give up on your efforts and leave the pump, this person walks over and begins pumping. You see this and think to yourself, “good luck chump”.
Now here is the kicker, after only a few pumps the water begins to slowly dribble out of the spout. As the water begins to trickle, you also notice that the person is not pumping the well nearly as fast or hard as you were. This person is simply applying slow and steady pressure and the water is flowing plentifully! You can’t believe you’re eyes!!
You rush over to the well, cup at the ready to quench your thirst (which is greater than when you started because you spent so much energy pumping that darn well). However, the person at the well is not so generous and says that you must pay for HIS water. After all, he is the one who got the water to flow, right?
You argue, saying, “No, I was the one who spent all that time pumping the well. You just came along at the end and finished what I started. I did most of the work, not you. You only pumped the well half as long and half as hard as I did . . . if anything I have more right to this water than you!”
The man disagrees and responds with the following retort; “You are right, my friend; you did do most of the work. You are also correct in the fact that I simply came along and finished what you started. However, you are wrong in your thinking that this water belongs to you. As soon as you gave up on your efforts and walked away, you also conceded the benefits of your efforts. Therefore, the rewards belong to me. I simply picked up on what you were unwilling to follow through with.”
As I am thinking about this and putting it into words, I am reflecting on the lessons of the story. The first lesson is pretty obvious . . . don’t give up! There are times in our lives when we are soooo close to getting what we want, but we fail to follow through because it feels like our efforts are not getting us anywhere. We must always remember to never underestimate our efforts. As soon as you give up your efforts, you also give up your rewards. Pumping a well is like many things in life in that continued, persistent effort ultimately leads to success. Some things are a little harder in the beginning; starting an exercise program to lose weight, building a customer base for your new business, going back to school, etc. Like the pump, once the water begins to flow, it is easy to keep it going. The same is true with everything in your life. With persistence and determination our continued efforts, compounded over time, allow us to accomplish great things. Once you have momentum going for you in your life, it is easier for you to maintain a steady pace on your journey to success.
The second lesson that comes to mind is, while it is important to work hard, we must be careful not to work too hard. Now there is nothing wrong with effort, and all good things come with effort and patience. However, it is important to remember than while working hard is important, it is equally important to work smart. What the heck does that mean?
Well, Abraham Lincoln summed it up pretty well by saying “Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” Obviously it will still require hard work to swing the axe and bring the tree down. By making sure you have a sharp axe, you are avoiding working TOO hard. You see, if we attempt to chop down the tree with a dull axe, we are setting ourselves up for failure, even though our efforts will be great, (trust me, it takes a lot more effort using a dull axe than a sharp one – I learned that lesson through experience!). Maximum effort combined with minimal results leads to discouragement, which often leads to quitting.
Just as priming a pump helps to create the flow of water, continually working on yourself, your goals and growing as an individual will assist you in getting where you want to go. The small, seemingly insignificant things we do on a daily basis really help prepare us for future endeavors. Eating healthy makes exercising easier; building solid relationships helps you build your business in the future; learning to schedule your time efficiently helps when trying to go back to school, etc. These are just a few examples of how you can prime your pump and sharpen your axe for success. At first, the benefits may seem insignificant, but as you move closer towards your goals you will begin to see the benefits of learning to work smart. By doing this we can become more efficient and productive with our efforts, thus giving us more energy and better results!
So, whether you are priming your pump, sharpening your axe or just pumping the well, instead of working TOO hard and giving up . . . work hard, smart and efficiently!!
.
So, you pump, and pump, and pump and pump your little heart out, and still, no water. Finally you throw your hands up in discouragement and say, “That’s it, either the pump is broke or the well has gone dry”. You give up and leave thirsty.
Now, let’s say that there was someone close by watching you pump that well. As soon as you give up on your efforts and leave the pump, this person walks over and begins pumping. You see this and think to yourself, “good luck chump”.
Now here is the kicker, after only a few pumps the water begins to slowly dribble out of the spout. As the water begins to trickle, you also notice that the person is not pumping the well nearly as fast or hard as you were. This person is simply applying slow and steady pressure and the water is flowing plentifully! You can’t believe you’re eyes!!
You rush over to the well, cup at the ready to quench your thirst (which is greater than when you started because you spent so much energy pumping that darn well). However, the person at the well is not so generous and says that you must pay for HIS water. After all, he is the one who got the water to flow, right?
You argue, saying, “No, I was the one who spent all that time pumping the well. You just came along at the end and finished what I started. I did most of the work, not you. You only pumped the well half as long and half as hard as I did . . . if anything I have more right to this water than you!”
The man disagrees and responds with the following retort; “You are right, my friend; you did do most of the work. You are also correct in the fact that I simply came along and finished what you started. However, you are wrong in your thinking that this water belongs to you. As soon as you gave up on your efforts and walked away, you also conceded the benefits of your efforts. Therefore, the rewards belong to me. I simply picked up on what you were unwilling to follow through with.”
As I am thinking about this and putting it into words, I am reflecting on the lessons of the story. The first lesson is pretty obvious . . . don’t give up! There are times in our lives when we are soooo close to getting what we want, but we fail to follow through because it feels like our efforts are not getting us anywhere. We must always remember to never underestimate our efforts. As soon as you give up your efforts, you also give up your rewards. Pumping a well is like many things in life in that continued, persistent effort ultimately leads to success. Some things are a little harder in the beginning; starting an exercise program to lose weight, building a customer base for your new business, going back to school, etc. Like the pump, once the water begins to flow, it is easy to keep it going. The same is true with everything in your life. With persistence and determination our continued efforts, compounded over time, allow us to accomplish great things. Once you have momentum going for you in your life, it is easier for you to maintain a steady pace on your journey to success.
The second lesson that comes to mind is, while it is important to work hard, we must be careful not to work too hard. Now there is nothing wrong with effort, and all good things come with effort and patience. However, it is important to remember than while working hard is important, it is equally important to work smart. What the heck does that mean?
Well, Abraham Lincoln summed it up pretty well by saying “Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” Obviously it will still require hard work to swing the axe and bring the tree down. By making sure you have a sharp axe, you are avoiding working TOO hard. You see, if we attempt to chop down the tree with a dull axe, we are setting ourselves up for failure, even though our efforts will be great, (trust me, it takes a lot more effort using a dull axe than a sharp one – I learned that lesson through experience!). Maximum effort combined with minimal results leads to discouragement, which often leads to quitting.
Just as priming a pump helps to create the flow of water, continually working on yourself, your goals and growing as an individual will assist you in getting where you want to go. The small, seemingly insignificant things we do on a daily basis really help prepare us for future endeavors. Eating healthy makes exercising easier; building solid relationships helps you build your business in the future; learning to schedule your time efficiently helps when trying to go back to school, etc. These are just a few examples of how you can prime your pump and sharpen your axe for success. At first, the benefits may seem insignificant, but as you move closer towards your goals you will begin to see the benefits of learning to work smart. By doing this we can become more efficient and productive with our efforts, thus giving us more energy and better results!
So, whether you are priming your pump, sharpening your axe or just pumping the well, instead of working TOO hard and giving up . . . work hard, smart and efficiently!!
.
January 20, 2009
Proud to be an American . . . again! (Again :-) )
In college Political Science was one of my least favorite classes. When it comes to politics I try to limit myself to how involved I get. There have been instances in the past, and will be situations in the future, where my professional progress has and will be limited because of my decision not to get wrapped up in the “politics of business”. Yes, it is important that I have a basic understanding of what’s going on, how certain policies affect everyone and what not. However, I make it a point not to get too concerned with the overwhelming amount of details and views that exist for the mass amount of political issues. I understand that it is impossible to please everyone; I accept that I will not agree with every political decision made 100% of the time.
I preface this post because, as stated, I try not to get too involved with politics and wish not to propagate my own political ideals onto others. However, we have an exciting road ahead of us.
On November 4, 2008, I found myself fighting back tears of joy and relief as Barack Obama gave his acceptance speech to millions of people around the world. Never have I been able to watch someone on television speak with such passion, conviction and hope that chills run through my body. This man moves me, as I am sure he does with many of you. It wasn’t the talk of foreign policy, global warming or fiscal policy that got to me. I was inspired because he showed compassion, understanding and hope for everyone. I was inspired with optimism about Americans working together amongst ourselves, and with nations across the globe to make this a better place for everyone. I was inspired because he genuinely cares about getting back to what matters. I was inspired by a man who was passionate about working for the people of the United States of America and the world at large.
Fast forward to today, January 20, 2009. Watching the inauguration of President Obama was incredibly inspiring, optimistic and a perfect way to start the day! Here are a few thoughts that came to mind as I noted some quotes that came from President Obama’s speech to the world:
I preface this post because, as stated, I try not to get too involved with politics and wish not to propagate my own political ideals onto others. However, we have an exciting road ahead of us.
On November 4, 2008, I found myself fighting back tears of joy and relief as Barack Obama gave his acceptance speech to millions of people around the world. Never have I been able to watch someone on television speak with such passion, conviction and hope that chills run through my body. This man moves me, as I am sure he does with many of you. It wasn’t the talk of foreign policy, global warming or fiscal policy that got to me. I was inspired because he showed compassion, understanding and hope for everyone. I was inspired with optimism about Americans working together amongst ourselves, and with nations across the globe to make this a better place for everyone. I was inspired because he genuinely cares about getting back to what matters. I was inspired by a man who was passionate about working for the people of the United States of America and the world at large.
Fast forward to today, January 20, 2009. Watching the inauguration of President Obama was incredibly inspiring, optimistic and a perfect way to start the day! Here are a few thoughts that came to mind as I noted some quotes that came from President Obama’s speech to the world:
“The time has come to reaffirm our enduring spirit; to choose our better history;”
Just as we have chosen the leader of the nation and changed the course of history, we too need to make the choice to be leaders ourselves. While President Obama and his staff work on foreign policy, health care issues and fiscal policies, let’s all work within our own capacities to help write our personal history. Let’s work on our own individual foreign policies; help your neighbor, build relationships, accept others for who they are and looking to others for inspiration and education. Let’s be our own health care providers and work on taking better care of our bodies through exercise and proper nutrition. We can also work on our individual fiscal policies by being careful not to live beyond our means; saving instead of spending; donating instead of wasting. If we choose our better history on an individual basis, we will play a major part in choosing a better history for the world.
“. . . greatness is never a given. It must be earned.”
Maya Angelou once quoted “nothing will work unless you do”; so profound, yet true. We must remember not to expect others to solve our problems. We don’t want to rely on others to fill our pockets with pennies and our bellies with bread. Yes, we have an outstanding individual who will help lead us back to prosperity. President Obama may help to open new doors, create new opportunities and make certain things more accessible to many. He may act as a beacon in the dark so we know which direction to point our ship, but it is up to each of us, individually and collectively, to work on keeping the ship pointed in the right direction. We are all captains, we are all crew members . . . we are all earning our greatness.
“They saw America as bigger than the sum of our individual ambitions . . . a willingness to find meaning in something greater than themselves. . . “
With all our individual aspirations and accomplishments we must remember that what we create and do for others is more important than what we do for ourselves. Our achievements are trivial, our triumphs are petty and our victories are insignificant if not done in the spirit of helping others. Yes, happiness, health and success is important on an individual basis. But the best way to attain these individually is to help others become healthy, happy and successful.
“Let it be said by our children's children that when we were tested we refused to let this journey end, that we did not turn back nor did we falter; and with eyes fixed on the horizon and God's grace upon us, we carried forth that great gift of freedom and delivered it safely to future generations.”
This is not about being a Democrat or Republican. It doesn’t matter if you are pro-war or against it. It doesn’t matter if you are pro-choice or not. It doesn’t matter if you are black, brown, white or purple. It doesn’t matter if you pray to Jesus, Allah, Buddha or the man in the moon. We now have a leader who understands that not everyone will have the same beliefs and points of views. This is an important trait in a leader because that message will cascade from the top down. It is ok for you to not agree with your neighbor, whether next door or across the border. With all of our differences we CAN become a world united around peace, prosperity and happiness. We CAN write a better history for the generations to come. We all have an extraordinary opportunity to come together as one human race.
This is an exciting time to be alive!
.
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