#57 THEY WON!!!

Good Morning!

I can’t believe I woke up so late this morning.

Well, I understand why I did though, it’s because The Toronto Raptors won the NBA Championship last night and I watched the entire game!

It’s kind of a big deal.

It’s the first time that a Canadian NBA team has won the Championship.

I’m not a huge fan of basketball or any other sport for that matter, but out of all sports I do enjoy watching basketball the most. I think all those hours of playing NBA Jam on my Super Nintendo back in the day might have had something to do with that.

If you get a chance, catch the highlights. It was an awesome edge of the seat game.

Thanks for reading (or listening) and have a great day!

#56 Health Blog – Let’s Get Serious About How Body Fat Works

Good Morning!

I want to start out by saying that we still don’t know what causes obesity as a matter of general consensus. This kind of seems crazy to me because the current evidence is so compelling, but information like this takes a long time to spread throughout the medical community and then even more time for people’s individual opinions to change. So all I can do as an individual is use what works regardless of what the medical community says. *shrug* I might being wrong in my choosing in the very long term, but I guess it’s what’s working for me to become less obese in the short term.

On Monday’s post, I wrote about the lecture I watched of Gary Taubes explaining the cause, or why we get fat, that being the carbohydrates we eat makes the hormone insulin increase in our bodies which makes us store any excess energy as body fat.

What I learned yesterday while reading “The Obesity Code” by Dr. Jason Fung*, is what is needed to make fat storing actually happen.

Continue reading “#56 Health Blog – Let’s Get Serious About How Body Fat Works”

#55 Reading Faster

Good Morning!

On Monday I wrote about increasing the reading speed and linked to the free speed reading software, that trains you how to read in phrases at readspeeder.com.

The idea to reading in phrases is instead of reading single words you’re reading groups of words, much like you read groups of letters and not the individual letters themselves.

Reading in phrases allows you to read more visually, actually visualizing what your eyes are showing you.

Continue reading “#55 Reading Faster”

#54 Health Blog – Why We Get Fat

Good Morning!

Last night I watched a lecture given by Gary Taubes, the author of the books Good Calories Bad Calories and Why We Get Fat.

He examines what we think we know about obesity and explains that the driving force behind fat accumulation is the hormone insulin and what upregulates insulin is carbohydrates.

Continue reading “#54 Health Blog – Why We Get Fat”

#53 The Meta-Habit To Improve Your Life

Good Morning!

A common theme that keeps getting talked and written about in the personal development content I’ve been consuming for the past couple weeks is to read more books.

A lot more. A book per week minimum and the more the better.

This  idea was solidified after reading about this in a couple blogs and listening to other podcasts with Gary Vaynerchuk, T.K. Coleman, and then finally after watching episode 83 of the Ground Up podcast by Matt D’Avella with his guest James clear, the author of Atomic Habits.

Matt asked James “Is there a universal skill or habit for creators?”

Continue reading “#53 The Meta-Habit To Improve Your Life”

#52 Thank You

Good Morning!

Ya know, I never thought I’d be sitting here, typing away on my computer making content for a living. Creating content is probably the most challenging and creative career I’ve ever decided to undertake.

It’s testing out every task and time management ability that I have and every single day I’m learning something new. This is exactly what I set out to do.

I knew going in that it was going to be quite a bit of work, after all it’s only me on the team right now.

Every career I’ve had before doing this was like I’ve always had in the past with the same routine: wake up, get cleaned up, scurry out the door, pickup a coffee and some breakfast on the way to work where my purpose there is predefined. My function there even had a title.

My title here is Content Creator and my purpose is to to enrich the lives of my audience by providing them with knowledge and entertainment.

And in return, some of you great folks help me out by liking and sharing my content with your friends and family on social media, using the affiliate links I have in my posts to give me a bit of money to make this happen, and even being subscribers on my email list.

It really means the world to me and gives me the drive to keep at it and reinforces my purpose.

I can’t thank you enough for that!

So thank you!

Have a great day!

#51 Health Blog – Putting It All Together

Good Morning!

I wrote about getting the mind in the right place this week and how it is the most important part of any type of life altering journey weather it be fat loss, getting strong, leveling up in your business, refining your skills in craft you practice, or whatever else.

How you think and perceive the world around you is what is true for you.

A great quote comes to mind: “If my mind can conceive it, and my heart can believe it – then I can achieve it.” – Muhammad Ali / Napoleon Hill

If you study personal development material all the time, this will be a core theme, and for good reason.  Let me breakdown the experience I had with this mantra this week.

If my mind can conceive it. 

To conceive something is to form an idea or a plan. I needed to figure out a way to make eating the correct diet for my body meal after meal, day after day extremely consistent.

I needed a plan for how to make anything I wanted to eat to not be a never ending battle of having to choose between pizza, wings, and beer or a nutrient loaded piece of meat with broccoli or brussels sprouts on the side.

And my heart can believe it.

The plan was to write a short tutorial on how to quickly change your mind about something. While reading and researching and writing, my perception food started to change on a fundamental level. 

When I was writing out the examples of visualizations, I was in a very powerful emotional state where I could easily reprogram how I think about food by experiencing those emotions of love and grief while thinking about how if feel about those foods.

The realization surfaced, easy as ever: It’s not the food you love, but the experience the food brings you that you love . I don’t love food; I love what the food brings me.

The memories of the food are now fuzzy while the memories of the people are now in focus and what drives the emotions when I remember.

I wasn’t happy because of the ice cream; I was happy because I was eating ice cream with someone I care about.

This is the magic step.  This is where the plan was proven.  This is where my eyes and soul became open and how my view of the world changed ever so slightly so that all of the food choices I need to make in the future become not a choice at all. 

This is where the saying “you have to believe it with all of your heart” comes from. Once this happens, all of the pieces fall into place.

Then I can Achieve it.

Discipline is the result of putting the plan into action. Discipline doesn’t give you an option to not do and complete your task, it is a must.  I don’t think about not eating the diet I’m supposed to because I don’t look at food the same way anymore.

I remember eating all of those foods in the past.  I cherish the memories about all of the good times I’ve had with the people surrounding those foods, but its not the foods I love so much, it’s the experience with the people and the people themselves.

Progress

The consistency in my diet is starting pay off already. I feel like the symptoms of inflammation the headache/itchy/stuffy nose/water retention, are really starting to subside and my body weight is now moving in the right direction again.

At The Gym

Yesterday, the Trainer and I chatted about diet and the related science of it before we got into the workout. I really enjoy this time, chatting with someone else that is just as interested and open minded towards diet, nutrition, and performance as I am.

After a good stretch, here’s what we did.

  • Warmed up with Farmer Walks using hex bar, 3 x 120 feet, progressive weight increase each set 145 lbs, 165 lbs, 185 lbs.
  • Super Set 3 x 12 each movement
    • Dumbbell Arnold Press, 25 lbs.
    • Single Arm Cable Tricep Pull Down, 30 lbs.
    • Inside Dumbbell Hammer Curls, 20 lbs.
  • Super Set 3 x
    • Cable Rear Deltoid Extension, 15 reps, 20 lbs each cable.
    • Battle Ropes, 30 seconds

Killer workout today! Definitely kept the heart rate up.

The Next Meal

Another espresso in the next few minutes and then a Steak with broccoli smothered in butter and left over brussels sprouts for dinner. So good I just might make it for lunch instead!

There is a lemon curd recipe that I like to make that I’m going to make without sugar this time and see how it turns out. Lemon curd goes really great with blackberries and raspberries.

Thanks for joining me on this journey.

Have a great day!

P.S. If you enjoy reading my content you can subscribe to the email list to get notified every time I publish new stuff on the blog.

P.P.S If you want to read up on why we store fat so easily, check out “The Obesity Code: Unlocking the Secrets of Weight Loss” by Dr Jason Fung, MD.*

Disclaimer:
I am not a medical professional and I don’t claim to be.  Any health-related things that I write or talk about in my blogs, emails or how ever else you get the information from me should NOT be taken as medical advice. Make sure you check with your health-care provider that whatever it is that you want to do, is safe for you.  Any health-related information is intended for entertainment purposes only. Use at your own risk.

#50 Go To Sleep

Good Morning!

Last night, I didn’t fall asleep as fast as I normally do. It was an experience I haven’t had in ages.  Like my father before me, going to sleep is usually never an issue.

Here are the tricks I use to force myself to sleep.

  • Tiring myself out physically, like hopping on the exercise bike or doing some yoga. Be careful with this one because it can give you energy if you go at it with vigor.
  • Tiring myself out mentally. Grab a book with some big words in it.
  • Do something difficult that engages your mind and motor functions that you generally won’t complete, like playing Dr. Mario!
  • Write. If your mind is overactive like mine is, my mind chatter seems to stop after I get those thoughts down on paper (in my case, in the computer).
  • Talk yourself into it. Seriously! It sounds strange, but when the mind is chatty, have a conversation.

A lot of us nowadays are so much on the go that we don’t take our sleep hygiene seriously and we should, because well all know sleep is extremely important.

Good sleep hygiene is

  • Paying attention to your circadian rhythm.
  • Turning down the lights when it starts to get dark out.
  • Going to sleep when it’s dark out.
  • Sleeping in pitch black and/or wear a Sleep Mask.* Only a very small amount of light will provoke the light receptors in your eyes and skin.
  • No electronics of any kind in the bedroom.
  • No coffee or other stimulants 8 hours before sleep.
  • No food 3 hours before sleep.

I hope some of these tips and tricks will help you get to Slumberland and improve your sleep.

Thanks for reading and have a great day!

P.S. You can subscribe to the email list to get notified when there is new stuff on the blog.

P.P.S. If you want to dive deep into why sleep is so important, check out “Lights Out: Sleep, Sugar, and Survival” by  T. S. Wiley*

#49 Health Blog – Getting The Mind Right

Good Morning!

I’ve been writing about “getting my mind right” in the past couple health blogs. How we think about our bodies is just as important as how we treat our bodies, maybe even more.

How we think affects how we take action regarding certain things, so it makes sense that changing our thinking should be a huge part of any major change.

I’m reminded of the saying: “What you think about most tends to manifest.”

It has a lot to do with our perception of the world, and how we see things.

There is far too much information about our surroundings for our brains to process at any given time, so the brain prioritizes what we need to acknowledge moment to moment. If something isn’t deemed important, we don’t notice it right away.

For example, you buy a new car and are enjoying driving it, and then one day all of a sudden you seem to start noticing all of the other versions of your car popping up around you. They were always there; you just didn’t notice them before it was important to you.

Once your brain is programmed with what is important and what isn’t, making the choice more in line with what your goal is becomes much easier because the poor choices don’t get noticed first, as often.

So, the importance of how getting gains, burning fat, getting healthy, or however you want to frame it, needs to be programmed on this subconscious level.

The how, as in taking action, is the difficult part of the programming. Our brains are continuously being updated with what needs to be important to us.

The why, is what makes the how, important.

The why is what causes us to put the how into action.

Here’s the hack: The why has to be important already.

This is the process that unfolds naturally when someone’s why is to get healthier is so that they’ll have a better chance of living longer in and order to have the energy to provide for their children and/or to be there for their friends and loved ones.

The easiest way to make something important is to attach an emotion to it. How you feel about it. Emotions by their nature, are important.

We are emotional beings. Every choice we make can be in some form or another can be boiled down to how we feel about it or something attached to it.

Here’s a way to attach an emotion to a thing. We do this all the time without actually thinking about it already, but we can use this as a tool to rapidly change our thinking more in line with the goals we want to achieve.

Love and grief are the strongest of all emotions to use for this exercise. They are the easiest and most effective ones to use and the ones I will use for the following.

Pick up the food you want to eat that you know is bad for you and hold it in your hands. You can visualize the foods in your hands instead, but it works more effectively if you have physical contact with it.

Use the why you don’t want. Close your eyes and visualize the moment where the people you love in your life standing at the edge of your grave on a rainy day, crying and emotionally destroyed because you’re finally being lowered into the ground forever, because you died from a disease caused by something as stupid as the choice of food you put in your body.

When you visualize the why you want to avoid with as much detail as you possibly can, you’ll eventually be able to recall this so fast when you’re reaching for a box of sugary cereal that you know you shouldn’t be eating, you’ll pull your hand back so fast as if your hand were going to be crushed by it.

On the flip side of things, it’s good to reinforce the why of making better food choices for your body.

Pick up the food you want to eat that you know is good for you and hold it in your hands. As I mentioned above, you can visualize the foods in your hands instead, but it works more effectively if you have physical contact with it.

Use the why you do want. Visualize yourself far into the future surrounded by the people you love singing happy birthday to you. Feel the genuine joy and bliss that their song brings to you as you notice the reflection of the candlelight in their eyes from the two number eight candles stuck into the bowl of strawberries arranged so perfectly. It makes you smile and feel their love. Experience the feelings of thankfulness that you’re still able think clearly and can still move on your own two feet. Another exciting year of life to celebrate. Oh, the things you’ve seen and the love you’ve experienced with your long life.

What is your why?

Progress

I think this is why weigh-ins are typically done at the end of the week: I’m seeing a about a 2 lb fluctuation either side of 344 lbs. It seems like my body weight set point is right around 344 lbs, and has been for the past several weeks. The fluctuation could be attributed to a lot of things, but what makes most sense is water retention provoked by the inflammatory foods I’ve been eating. Inflammation and water retention go hand in hand. It’s neat to see on a day to day basis how the weight fluctuates. Data is king, after all.

At The Gym

I wasn’t feeling all that great for my training session yesterday, but I persevered and went anyways. My joints seemed to be clickity and I also had some knee pain so the trainer modified the routine to guard the knees.

After some stretching, here’s what we did:

  • TRX Bench Squat, 3 x 20, bodyweight to warm up.
  • 90° TRX Squat, 3 x 15, body weight + with 50 lb tension band placed just above the knee.
  • Straight Leg Cable Lifts, 3 x 15, 7.5 lbs.
  • Straight Leg Glute Rear Raise, 3 x 15, 10lb ankle weights.
  • Straight Leg Dead Lift, 3 x 12, 70 lbs.

The Next Meal

I picked up a deli chicken, a couple kg of carrots, and some more bacon. I still haven’t had the chance to slow cook those ribs, but I suspect that will be happening for dinner tonight.

I got hooked on Newman’s Own Mango Salsa. Seriously, it’s amazing.

I’m going to make a smoothie for lunch: banana cream pie and triple chocolate protein powder mixes, giant handful of spinach, and a couple tablespoons of peanut butter. This is incredibly satisfying. Keep a look out for the video.

Thanks for reading and have a great day!

P.S. If you enjoy reading my content you can subscribe to the email list to get notified every time I publish new stuff on the blog.

P.P.S If you want to read up on why we store fat so easily, check out “The Obesity Code: Unlocking the Secrets of Weight Loss” by Dr Jason Fung, MD.*

Disclaimer:
I am not a medical professional and I don’t claim to be.  Any health-related things that I write or talk about in my blogs, emails or how ever else you get the information from me should NOT be taken as medical advice. Make sure you check with your health-care provider that whatever it is that you want to do, is safe for you.  Any health-related information is intended for entertainment purposes only. Use at your own risk.

#48 Personal Freedom Requires Discipline

Good Morning!

I was up really early today, 4 am early.

If you want more freedom in your life, you need more discipline.

If you type that line into google search, you’re going to get a lot of results.  There is so much to think and write about regarding freedom.

Whenever I hear someone use the word freedom, I’m reminded of the meme where there is a bald eagle standing outside a windowed door with the caption: “Excuse me sir, but do you have a moment to talk about freedom?”.

But that’s not the freedom I’m talking about.

I’m talking about personal freedom; and if you want more if it, you have to get your shit together.

What is personal freedom?

It’s about controlling how you spend your time to get along in this world.

It’s about setting your own working hours, goals, and how much money you’re going to make.

It’s about who you want to spend your time with and how.

Discipline is not a consequence, it’s the drive to take action.

Jocko Willink says “Discipline is your best friend. Discipline is the path to freedom from laziness and wasted time. Discipline will get you stronger, faster, and healthier than you’ve ever been in your life. Discipline is choosing what makes you better than what’s easy”.

If you want more freedom, you have to get good controlling and managing your time.  You need to have the discipline to work your plan, refining it and getting better at executing it, every single day.

If you want more money, you have to be disciplined with your spending and not buying shit you don’t need for a tiny bit of instant gratification.

If you want a better body and mind, you must be disciplined with your training and nutrition on a daily basis.

Discipline will get you anything you want in life.

As Jocko says, get after it.

Have a great day!

P.S. You can subscribe to the email list to get notified when there is new stuff on the blog.

P.P.S. If you want some tools to get you more personal freedom, check out “Discipline Equals Freedom: Field Manual” by Jocko Willink.*