Well it's here - Memorial Day Weekend.
The official start of Summer. The great "unveiling" - when the shirts come off, the swimsuits and shorts go on and the entire World knows exactly how good or bad your dieting and exercising was for the last 3-4 months. Especially in white!
A friend of mine has called this weekend - Judgment Day!
Are you ready? :)
If not - you have two more BIG weekends this Summer in which to dial in your physique and make a huge difference. That's right - it's not over -- you still have two more Judgment Days this year!
Goal setting is all about setting S.M.A.R.T. goals -- and T stands for "Time line". Athletes peak for National Championships, Trials and World events. Just because you're training for fat loss or to look better naked - doesn't change the fact that DEADLINES are extremely effective tools.
So we're going to set two this Summer.
Your next goal is Independence Day((for my US readers) - July 4th - only five weeks away.
With a combination of a kick start plan, a solid workout and nutritional support program and a healthy dose of motivation - you could easily be 10-15 lbs leaner by then.
Your next goal is the end of summer - the Labor Day weekend (first weekend in September). This is currently fourteen weeks away. So if you're looking a little flabby this weekend or feeling a little embarrassed about your physique -- you can still make amazing changes. It's never too late.
This is an opportunity for you to refocus look completely shredded - rock hard legs and have abs by Summer's end.
But you still need to start now.
Here's the fat loss basics:
1. You need to create a caloric deficit - no two ways about it - you must burn more than you consume.
2. The most effective way to create that deficit is to use a combination of diet and exercise
3. Your diet should consist of lean proteins, fruits and vegetables. Keep starches and refined carbs to a minimum. Keep your fluid intake high (water only), and try to eat at least 4-5 small meals per day. This will help maintain blood sugar levels and keep you from blowing your diet.
4. Exercise - interval training and metabolic resistance training will provide the most bang-for-your buck. Steady state aerobic training just doesn't burn enough calories for your goals right now, and a bodypart training split will be less effective than total body training for fat loss.
5. Try to exercise at least six days per week - three days of interval based cardio and three days of resistance training.
6. Supplements: there is almost nothing that will make a difference. Sorry. Certain supplements can boost metabolism, or increase your energy somewhat and these may be useful - but in terms of real world "pounds of fat lost" I have yet to see anything that really made a difference. A multivitamin and a fish oil supplement are vital though - but more for your overall health. A protein shake or meal replacement powder can be useful for convenience but are nothing more than high quality food.
If you need a jump start - call me- we can set some very specific goals and take care of some fat quickly in the next four weeks.
Til next time...
PS -All talk of fat loss aside - enjoy your holiday weekend. But PLEASE remember the point of this weekend - remember our fallen heroes and spare a thought for all the troops who are still fighting for us today.
My thanks to you all.
Friday, May 22, 2009
Friday, May 15, 2009
The power of thinking small
I needed a diversion from my own personal job woes the other day and went to the big Red Box and rented something I hadn’t seen in several years. Funny how a movie that is more than 30 years old holds so many lessons as well as a special place in my heart. While I was watching “Star Wars”, I realized that young Luke Skywalker, the Jedi trained by Yoda, was learning something that I should be more cognizant of and start applying to my own situation today.
There is Jedi Force technique called The Art of the Small wherein the Jedi essentially narrows his focus …until he can use The Force to change things at a microscopic level.
I guess that is a geeky way of showing how focusing on less and less can, in the end, change everything. There are a lot of us who would like to make an impact on the world, in some way or another. We’d like to make a contribution, change things for the better, improve our lives and the lives of other or perhaps just leave behind something positive. And yet, with the vastness of this world, with the number of people out there who will resist change … it seems impossible at times.
How can one person make an impact on the world? Normal people — those of us who aren’t in the circle of influencers such as elected officials or influential media types — just don’t have that kind of power, right?
Not necessarily.
When we think of the world as such a vast place, it’s overwhelming. It’s like sprinkling drops of our efforts into the ocean — the overall effect is so little as to be unnoticeable. But think of those same drops of effort dripping onto one tiny spot, perhaps not in the ocean but on a rock. The drops of water, concentrated on one spot, can eventually break through that rock. And if that rock is supporting a lot of other rocks, those drops of water can cause an avalanche. The same effort, concentrated in the right place, can make an impact. But if that effort is diffused over a wide area — your not going to make too much of a dent.
I believe there are at least four lessons we can gain from the The Art of the Small
So using our little metaphor — of drops of water falling on an ocean, or on a rock I believe that:
1. One person can make an impact. Even if you feel like it is hopeless, you don’t need to be someone famous or powerful to have an impact. We all can make a difference, you can change things — if you focus on The Art of the Small.
2. Concentrate your efforts on smaller and smaller areas. When your efforts are diffused over a wide area, they won’t have much of an impact. So the trick is to focus on smaller areas and your efforts will be felt more fully. It could take time for change to happen, but keep that focus narrow.
3. Try to find an area that will cause a tipping point. You will have the biggest impact if you can change something that will in itself cause further changes — the rock that causes the avalanche. This isn’t an easy thing, buy you need to find that pressure point, that spot that will cause everything else to change. It takes practice and experience and luck and persistence, but it can be found.
4. Don’t try to beat an ocean. You’ll lose. Instead, focus on small changes that will spread.
Learning the Art of the Small isn’t something you’ll always grasp instinctively, but you’ll learn its effectiveness when you put it into practice. Not that I am a big climate change guy, but lest say you wanted to beat climate change? It’s too huge for one person to change — so focus on something smaller instead. Change your behaviors in small ways, help your children change, help other family and friends change. And teach them to help others change.
By starting in small ways — helping others, do little good things, and see what the impact of those “little” things are. Never underestimate the power of putting a smile on someone’s face. That smile could change the person’s entire day, and they could go on to do something brilliant that in turn helps thousands of people. All because you did something small that put a smile on their face.
I know it sounds corny, but it really does work! Small things can have huge effects. Over time, you’ll learn to focus your efforts more effectively, but in the beginning, it doesn’t matter. What matters is you learn to focus on smaller and smaller things, and learn to be persistent.
I think that small things can change the world.
Til next time…
There is Jedi Force technique called The Art of the Small wherein the Jedi essentially narrows his focus …until he can use The Force to change things at a microscopic level.
I guess that is a geeky way of showing how focusing on less and less can, in the end, change everything. There are a lot of us who would like to make an impact on the world, in some way or another. We’d like to make a contribution, change things for the better, improve our lives and the lives of other or perhaps just leave behind something positive. And yet, with the vastness of this world, with the number of people out there who will resist change … it seems impossible at times.
How can one person make an impact on the world? Normal people — those of us who aren’t in the circle of influencers such as elected officials or influential media types — just don’t have that kind of power, right?
Not necessarily.
When we think of the world as such a vast place, it’s overwhelming. It’s like sprinkling drops of our efforts into the ocean — the overall effect is so little as to be unnoticeable. But think of those same drops of effort dripping onto one tiny spot, perhaps not in the ocean but on a rock. The drops of water, concentrated on one spot, can eventually break through that rock. And if that rock is supporting a lot of other rocks, those drops of water can cause an avalanche. The same effort, concentrated in the right place, can make an impact. But if that effort is diffused over a wide area — your not going to make too much of a dent.
I believe there are at least four lessons we can gain from the The Art of the Small
So using our little metaphor — of drops of water falling on an ocean, or on a rock I believe that:
1. One person can make an impact. Even if you feel like it is hopeless, you don’t need to be someone famous or powerful to have an impact. We all can make a difference, you can change things — if you focus on The Art of the Small.
2. Concentrate your efforts on smaller and smaller areas. When your efforts are diffused over a wide area, they won’t have much of an impact. So the trick is to focus on smaller areas and your efforts will be felt more fully. It could take time for change to happen, but keep that focus narrow.
3. Try to find an area that will cause a tipping point. You will have the biggest impact if you can change something that will in itself cause further changes — the rock that causes the avalanche. This isn’t an easy thing, buy you need to find that pressure point, that spot that will cause everything else to change. It takes practice and experience and luck and persistence, but it can be found.
4. Don’t try to beat an ocean. You’ll lose. Instead, focus on small changes that will spread.
Learning the Art of the Small isn’t something you’ll always grasp instinctively, but you’ll learn its effectiveness when you put it into practice. Not that I am a big climate change guy, but lest say you wanted to beat climate change? It’s too huge for one person to change — so focus on something smaller instead. Change your behaviors in small ways, help your children change, help other family and friends change. And teach them to help others change.
By starting in small ways — helping others, do little good things, and see what the impact of those “little” things are. Never underestimate the power of putting a smile on someone’s face. That smile could change the person’s entire day, and they could go on to do something brilliant that in turn helps thousands of people. All because you did something small that put a smile on their face.
I know it sounds corny, but it really does work! Small things can have huge effects. Over time, you’ll learn to focus your efforts more effectively, but in the beginning, it doesn’t matter. What matters is you learn to focus on smaller and smaller things, and learn to be persistent.
I think that small things can change the world.
Til next time…
Friday, May 8, 2009
I'll be darn....
I was recently sent this link to an excellent article on heart health and thought it might be of interest to you. It details ways in which you might be hurting your heart without even realising it.
http://www.mastersofhealthcare.com/blog/2009/25-surprising-ways-youre-hurting-your-heart/
Til next time...
http://www.mastersofhealthcare.com/blog/2009/25-surprising-ways-youre-hurting-your-heart/
Til next time...
Wednesday, May 6, 2009
Wisdom from?
Usually when I am trying to figure something out or in a pensive mood you can find me at the local library or book seller. I happened upon a book that was left behind warming up the chair I was about to plop in. It had an interesting cover - I randomly opened it to this bit of text. It's by Jim Rohn...
"What we ponder and what we think about sets the course of our life. Any day we wish; we can discipline ourselves to change it all. Any day we wish, we can open the book that will open our mind to new knowledge. Any day we wish, we can start a new activity. Any day we wish, we can start the process of life change. We can do it immediately, or next week, or next month, or next year."
We can also do nothing. We can pretend rather than perform. And if the idea of having to change ourselves makes us uncomfortable, we can remain as we are. We can choose rest over labor, entertainment over education, delusion over truth, and doubt over confidence. The choices are ours to make. But while we curse the effect, we continue to nourish the cause. As Shakespeare uniquely observed,"The fault is not in the stars, but in ourselves." We created our circumstances by our past choices. We have both the ability and the responsibility to make better choices beginning today."
Humm... made me wonder about the challenges that may be facing me on the horizon... you too?
Til next time....
"What we ponder and what we think about sets the course of our life. Any day we wish; we can discipline ourselves to change it all. Any day we wish, we can open the book that will open our mind to new knowledge. Any day we wish, we can start a new activity. Any day we wish, we can start the process of life change. We can do it immediately, or next week, or next month, or next year."
We can also do nothing. We can pretend rather than perform. And if the idea of having to change ourselves makes us uncomfortable, we can remain as we are. We can choose rest over labor, entertainment over education, delusion over truth, and doubt over confidence. The choices are ours to make. But while we curse the effect, we continue to nourish the cause. As Shakespeare uniquely observed,"The fault is not in the stars, but in ourselves." We created our circumstances by our past choices. We have both the ability and the responsibility to make better choices beginning today."
Humm... made me wonder about the challenges that may be facing me on the horizon... you too?
Til next time....
Sunday, May 3, 2009
Keep twisting the Rubik’s Cube
Don’t give up. I know easier said than done...
Difficult tasks are there for a reason. They force our brain to invent solutions. This is what makes us human. It might be necessary to set something aside for a while, but you must never abandon a task entirely, because you feel frustrated. Every problem you solve will sharpen your confidence, enhance your intelligence, and build on the overall body of your finished work.
Everybody’s creative process is different. My family and I share few specific habits, you and I probably share even less, but this is universal. Pay attention to what you’re doing. Never be content to do something just because it’s the way you did it yesterday. We’re meant to evolve, there’s no reason we can’t do it on a daily basis.
I think this was probably a personal post for me... been that kind of week, but I thought I might share....
Til next time...
Saturday, May 2, 2009
"I don't know"
Every once in a while I get annoyed by a successful person. I shouldn't, but I do... not because they were more intelligent than I. Maybe it was a political figure, a leader a boss... It’s especially maddening when that person is creating rules that dictate your life. Perhaps you can relate? I’ve had my share of run ins with people making decisions that I thought were less than brilliant.
So I find myself questioning.... "What is it that makes them successful? What puts them in that position to make my life so...difficult?" It's one of the things that I’ve always wondered and sometimes bugs me. I mean, shouldn't intelligence and common sense be a prerequisite to leadership? The answer… not really.
It turns out the biggest reason people are successful is: consistent action, not intelligence.
Then the question is, are these three words ruining your life…?
The unmagical words? Those words are: I don’t know.
It’s not drive, it’s not motivation, it’s not lack of passion that keeps people from doing what they want. It’s not knowing where to start, or how to get from A to B. The single biggest reason people aren't successful is that they don’t take action to make their dreams a reality.
So how can we overcome this? How can we stop letting obscurity keep us from becoming successful? The answer is pretty simple: You have to develop the ability to stop caring about not knowing.
You have to cultivate the habit of doing before knowing. This seems like a daunting thing to do, but it’s really actually a very easy habit to create. And there are a multitude of possibilities that exist right now so that you can practice it. It really is one of the easiest things to do in the world.
For example, how many time does your spouse or partner ask you “What do you want to have for dinner?” and you respond, “I don’t know.” (This happens to me all the time, and it’s maddening.) Next time, instead of using those three dirty words, just ask yourself, “What’s something I’d like to have for dinner?” and then respond.
Now do this when someone asks where you’d like to hang out, or what you’d like to spend the evening doing. Instead of re-actively saying “I don’t know,” take the time to come up with a response. Even if you’re not 100% completely stoked about the idea, just come up with something you’d be satisfied with doing. Anything other than "I don’t know" is an improvement.
Next, try asking yourself “How could I best use my time, right now?” or “What is the highest leverage use of my time, right now?” Take a minute to brainstorm and mentally prioritize. If you’re having trouble coming up with an answer, just pick whatever you think would be the most productive use of your time. Remember, anything is better than the those three words we shall never speak of.
Just imagine all of the possibilities for you to practice actively making decisions based on your desires, rather than re-actively defaulting to unconsciousness. There are so many little ways you can practice this skill. I think you’ll be surprised at how often you’re able to rehearse it.
Who knows, this just might be the difference between living and existing.... Okay, so let's say you’ve mastered it with the little stuff. Now it’s time to use it on the things that really matter....like your passions and career.
If you’re not doing something you love or at least like for a living, you’re selling yourself short. And I bet the reason why you’re not pursuing something better is because you don’t know what you’d rather do.
Instead of allowing that "not knowing" to dwell in your psychic space, cast it out. You do not have to tolerate it anymore. If you don’t know what you’re passionate about, move from not knowing to seeking a path that will allow you to explore what you might love to do. This might mean reading a book on different career pursuits. It might mean googling your hobbies for possible career intersections. Might be having a conversation with someone who is doing what you would like to do! Whatever it is, practice that until you move into a state of knowing.
I’m passionate about this because I’ve seen many lives unfulfilled because of not knowing. It seems silly to think that such a simple phrase or mindset can have such a devastating impact.
So, when you feel stuck in a state of indecision make one little shift. Say what you want out loud.
It just might be the difference between existing or really living.
Til next time...
So I find myself questioning.... "What is it that makes them successful? What puts them in that position to make my life so...difficult?" It's one of the things that I’ve always wondered and sometimes bugs me. I mean, shouldn't intelligence and common sense be a prerequisite to leadership? The answer… not really.
It turns out the biggest reason people are successful is: consistent action, not intelligence.
Then the question is, are these three words ruining your life…?
The unmagical words? Those words are: I don’t know.
It’s not drive, it’s not motivation, it’s not lack of passion that keeps people from doing what they want. It’s not knowing where to start, or how to get from A to B. The single biggest reason people aren't successful is that they don’t take action to make their dreams a reality.
So how can we overcome this? How can we stop letting obscurity keep us from becoming successful? The answer is pretty simple: You have to develop the ability to stop caring about not knowing.
You have to cultivate the habit of doing before knowing. This seems like a daunting thing to do, but it’s really actually a very easy habit to create. And there are a multitude of possibilities that exist right now so that you can practice it. It really is one of the easiest things to do in the world.
For example, how many time does your spouse or partner ask you “What do you want to have for dinner?” and you respond, “I don’t know.” (This happens to me all the time, and it’s maddening.) Next time, instead of using those three dirty words, just ask yourself, “What’s something I’d like to have for dinner?” and then respond.
Now do this when someone asks where you’d like to hang out, or what you’d like to spend the evening doing. Instead of re-actively saying “I don’t know,” take the time to come up with a response. Even if you’re not 100% completely stoked about the idea, just come up with something you’d be satisfied with doing. Anything other than "I don’t know" is an improvement.
Next, try asking yourself “How could I best use my time, right now?” or “What is the highest leverage use of my time, right now?” Take a minute to brainstorm and mentally prioritize. If you’re having trouble coming up with an answer, just pick whatever you think would be the most productive use of your time. Remember, anything is better than the those three words we shall never speak of.
Just imagine all of the possibilities for you to practice actively making decisions based on your desires, rather than re-actively defaulting to unconsciousness. There are so many little ways you can practice this skill. I think you’ll be surprised at how often you’re able to rehearse it.
Who knows, this just might be the difference between living and existing.... Okay, so let's say you’ve mastered it with the little stuff. Now it’s time to use it on the things that really matter....like your passions and career.
If you’re not doing something you love or at least like for a living, you’re selling yourself short. And I bet the reason why you’re not pursuing something better is because you don’t know what you’d rather do.
Instead of allowing that "not knowing" to dwell in your psychic space, cast it out. You do not have to tolerate it anymore. If you don’t know what you’re passionate about, move from not knowing to seeking a path that will allow you to explore what you might love to do. This might mean reading a book on different career pursuits. It might mean googling your hobbies for possible career intersections. Might be having a conversation with someone who is doing what you would like to do! Whatever it is, practice that until you move into a state of knowing.
I’m passionate about this because I’ve seen many lives unfulfilled because of not knowing. It seems silly to think that such a simple phrase or mindset can have such a devastating impact.
So, when you feel stuck in a state of indecision make one little shift. Say what you want out loud.
It just might be the difference between existing or really living.
Til next time...
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