Archive for August, 2009

Catabolic and Anabolic – What’s the difference?

August 25th, 2009 Brandon Roberts

By Author: Brandon Roberts

You’ve probably heard these two words floating around the gym, but what do they mean? Well, to put it simply catabolic is the breakdown and anabolic is the process of building up. In this case we are mainly concerned with muscle.

So, how do you help your body to stay anabolic outside of workouts? It’s really simple, eat! If your body is getting enough energy from protein, fats and carbohydrates it will not need to break down the muscle that is already there. There are multiple ways to find how many calories your body needs in a day. Some of the more simple methods are calorie calculators that can be found online using height, weight, body fat % and activity level.

The other side of anabolism and catabolism is during your workout. The body has three main sources of energy other than food, these are: glycogen, fat and muscle. While weightlifting, the body’s main source of energy is from glycogen. While doing cardio it can use glycogen or fat. One type of cardio is High intensity interval training (HIIT); it uses glycogen and is based on a high power and fast paced workout for a short period of time, usually lasting 10-25 minutes. A good example of HIIT is sprints with a slow jog between them. The other type is Low intensity steady state (LISS) cardio, which as the name implies, is done over a long period of time at a steady pace and usually lasts 30-60 minutes.
Now, most of you probably already knew all that, so I’m going to switch gears and focus on weightlifting. You have probably heard that workouts should last approximately 45-75 minutes. This is true, but sometimes you just can’t fit your entire workout into that time frame. It takes even longer when working out with a partner (which I highly suggest).

To prevent catabolism during workouts it is important to replenish glycogen stores and provide protein for your body to use for energy. The first step to prevent catabolism is to eat a solid protein and carbohydrate filled meal roughly 1-2 hours before you workout. During your workout, An easy way to make sure your glycogen isn’t totally depleted is to sip on water with some kind of powder mix in it to attain 10-20g of carbohydrates throughout your workout. An easy way to supply protein is to add branched chain amino acids to your drink. These are the main amino acids used to fuel muscles. You don’t need a whole lot of protein during your workout, roughly 2- 5g of BCAA’s are enough. It is also important to point out that if your main goal is to build muscle, always lift first and do cardio second.

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The Basic Supplements

August 20th, 2009 Brandon Roberts

By Author: Brandon Roberts

It’s a common question among all levels of people who exercise to ask: What should I be taking? Well, I’ve come up with a few of the basic supplements that could be incorporated into your everyday routine. These are not miracle supplements, but rather things that will allow you to get a little edge in the gym and provide for a healthy life. The list is more oriented towards the casual weightlifter.

Multivitamins
Remember when you were a kid and your mom made you eat a Flintstones vitamin? Well, they may no longer taste great, but multivitamins are important for working out and a maintaining healthy lifestyle. These should serve as a “back-up” to what you eat. They are for making sure that your body gets all the vitamins and minerals it needs to function properly. One of the important things to look for in a multivitamin is that it is complete, in the sense that it has all the vitamins in the appropriate amount, with fat-soluble vitamins being 100% RDI (recommended daily intake) or below. These vitamins include Vitamins A, D, E, and K.

Whey protein powder
Whey is the staple of supplements. It is a fast acting protein designed to be quickly digested and to provide the building blocks for muscle growth.  It is best taken within 30 minutes of a workout to ensure it gets absorbed and utilized in the rebuilding of muscle tissue that was injured (from micro tears) during a workout.

Creatine monohydrate
This well known supplement may be the most effective thing that is scientifically proven to help. It allows your body to utilize more ATP (energy) by increasing the levels of creatine-phosphate in the body. One of the effects of supplementing with creatine is that you gain water weight. Some people can gain anywhere from 2-5lbs of water, which will be evenly distributed throughout your muscles. The bonuses of creatine include increased endurance and strength. This should be mainly used for people who weightlift.

Essential Fatty Acids
Some people may ask why it is important to supplement fat. Well, they are important for regular function and good health. The body can make certain types of fat like cholesterol and saturated fat, but the Omega 3 and Omega 6 fats can only be incorporated through eating. Supplementing with EFA’s are an easy way to provide these fats to your body.

Glutamine
Glutamine is an essential amino acid that plays multiple roles in the body. If you are taking in enough protein you probably won’t need to supplement this. It is mainly used for people who weight lift and are on a strict diet. This amino acid really helps in recovery for the body, whether from a long run or strenuous weightlifting.

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Proteins – The Breakdown

August 17th, 2009 Daniel Campbell

Protein is different from the other macronutrients because it contains nitrogen. Because of this, protein has unique structure, function, and digestion in the human body. Proteins can be found in all kinds of foods but are most commonly associated with animal tissue (meat). Molecularly, proteins are built out of animo acids. When these amino acids bind together they form strands upon strands of animo acids called peptides. As the peptides bind and fold on each other, polypeptides are formed and a protein is made.Meat

Meat contains all 20 amino acids and therefore is considered a “complete” protein. The protein in grains, nuts, and vegetables lack certain amino acids making them “incomplete” proteins. Although they are incomplete, when you match incomplete proteins in a meal, a complete protein can be formed. This matching is known as complementary proteins. Grains lack the amino acids lysine, and legumes lack the amino acids methionine and tryptophan. When you combine a grain such as rice and legume such as beans, you consume a complete profile of amino acids.

flex

Protein’s function in the body is to maintain structure, repair damages, maintain hormone balance, provide antibodies in the immune system, synthesize enzymes, transport nutrients, and an energy reserve. Muscle is composed primarily of protein, and without protein to maintain our muscles, we wouldn’t be able to move around. When the muscle takes damage by cuts, bruises, disease, or sport-related training they must be repaired by protein. Our immune system contains a vast array of defense mechanism to protect our body from pathogenic foreign invaders. All antibodies made by our immune system are built from proteins. Enzymes are paramount in metabolic function – they are also made from proteins. When protein is taken in properly through the diet the body can function normally and appropriately. Proteins like carbohydrates yield 4 calories per gram of protein. The body will not use protein as a source of energy until all carbohydrates are consumed and fat stores are utterly depleted. The recommendation for protein is different for each person. Based on a 2,000 calorie diet, an average male should consume 0.8 grams of protein per kilogram of body weight or around 10-35% of their total calories.

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Dietary Fats and Oils: The Breakdown

August 14th, 2009 Daniel Campbell

By Author: Daniel Campbell

Fats and Oils

Triglycerides, or fat, consist of 3 fatty acid molecules attached to a glycerol backbone. The two main categories of fats are unsaturated oils and saturated fats. This is depended on the molecular structure of the fatty acid. Each fatty acid attached to the glycerol backbone is a very long chain of carbon atoms (12-24). Each carbon can hold two hydrogen atoms, when every carbon atom is connected to two hydrogen atom is it said to be saturated. Whenever certain carbon atoms are missing a hydrogen atom, unsaturation occurs. It is important to recognize the difference in saturated and unsaturated fats for consumption, cooking applications, and most importantly health. Unsaturated fats a can be further categorized into monounsaturated fats (one missing hydrogen atom) or polyunsaturated fats (multiple missing hydrogen atoms). Unsaturation plays a key role in cooking applications in regards to which fat to use. Restaurants often mix beef lard (saturated fat) and peanut oil (unsaturated fat) to deep-fry foods in. This is because beef lard has a low melting point and a very highly desirable texture (deliciousness). The peanut oil, because of its unsaturation, has a higher melting point than the beef lard allowing the deep-fryer to reach cooking temperatures over 375 degrees F. As you might have guessed it, the physical properties of the fat depend on the degree of unsaturation. The more unsaturation, the more liquid the oil will be at room temperature and the higher the melting point. Both monosaturated fats and polyunsaturated fats are beneficial in their own specific way and should be consumed in the diet. Mono and polyunsaturated fats are primarily found in plants. Foods like almonds, olives, and canola oil are high in monounsaturated fats. Polyunsaturated fats can be found in fish, sunflower seeds, and flaxseeds.

Like proteins have essential amino acids, fats have essential fatty acids. These are fats that are used by the body, but cannot be synthesized – they must be incorporated in the diet. Polyunsaturated fats have a unique characteristic that make it easy to be converted into these essential fatty acids. Eicosanoids are a group of compounds that assist and regulate our immune and cardio vascular systems, act as chemical messengers, and have been proven to reduce inflammation. Eicosanoids are often referred to as omega-3 (linolenic acid) and omega-6 fats (linoleic acid). The omega-3 fatty acids are popular because of their unique ability to be converted into EPA and DHA. Polyunsatured fats are advantageous to the body because of their profound ability to lower cholesterol, raise HDLs (good cholesterol), and lower LDLs (bad cholesterol).
Fats and Oils
One gram of fat yields 9 calories; because of this the recommendation for intake is not as high as carbohydrates or protein. Based on a 2,000 calorie diet, the average person should consume 45-78grams of dietary fats daily or around 20-35% of their total calories. It is recommended that men take 1.6g/day of omega-3 fatty acids and women take 1.1g/day. Omega-6 fatty acids have a higher recommendation at 17g/day and 12g/day for men and women respectively.
Just as there are good fats, there are also bad fats. Our bodies use saturated fat in metabolism, but it is very simple to synthesize saturated fat and therefore does not require consumption to stay healthy. Because saturated fats are difficult to metabolized, it is recommended that less than 10% of total calories are taken in as saturated fats. Saturated fats are found primarily in animal tissue, coconut oil, butter, and lard. When choosing meats pick lean choices like round and sirloin cuts, poultry, and fish. Transfat should be avoided at all times. Less than 1% of total calories should be from transfats. Transfats occur when fats and oils are chemically manipulated of physically manipulated by heat. Digestion of transfats cannot take place because of its molecular shape; therefore they are passed through our blood system increase risks of cardiovascular disease, LDLs, and lowering HLDs.
Extra

Dietary fats and oils are often seen as two in the same but they are different. Fats are rendered from animals (directly from tissue or byproduct) and are solid at room temperature. Oils are refined from plant-based products via pressing or steam extraction processes. Fats and oils can also be classified into two separate categories based on their molecular structure. Fats often contain more hydrogen atoms (saturated) than their oil counterpart. Oils have a wide range of locations on the molecular structure where hydrogen once was – this makes it unsaturated.

Cheers to our health!
~Tommy

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Carbohydrates: The Breakdown

August 12th, 2009 Daniel Campbell

By Author: Daniel Campbell

Carbohydrate Foods
Carbohydrates, often referred to as “carbs” or starches, yield 4 calories per gram and are the body’s primary source of energy. They are found in a wide variety of food, but most common sources are fruits, vegetables, grains, and legumes. On the molecular side of things, simple carbohydrates are composed of six carbons, six oxygens and twelve hydrogens which yields itself to grow and branch into larger molecules very easily. Carbohydrates are categorized as monosaccharide, disaccharides, oligosaccharides, and polysaccharides. The most common monosaccharides, or single sugar, are glucose (blood sugar), galactose (milk sugars), and fructose (fruit sugar). When two monosaccharides are joined together they form a disaccharide. Common disaccharides are sucrose (glucose + fructose), lactose (glucose + galactose), and maltose (glucose + glucose). Fructose, being the sweetest of all sugars, is an ideal sweetening agent since a lesser amount is needed to achieve a sweet taste. As a result of this, fructose is combined with enzymes to yield a sweeter syrup use in commercial products (high fructose corn syrup). When multiple disaccharides form together they create oligosaccharides and polysaccharides. Insulin is a well-known polysaccharide that has become a popular additive in the food industry because of its fiber boosting capabilities.
Glucose Molecule
Most people think of carbohydrates and fibers as two entirely different components in food – even on the nutrition label they are separated. However, they are the two in the same. They are separated because fiber has a unique shape making it indigestible in the human body. Fiber itself is separated into the two categories soluble and insoluble. Soluble fiber cannot be broken down in simple digestion, but rather passes into the small intestine where is it fermented into healthy bacteria. Insoluble fiber escapes simple digestion, passes through the small intestine, and acts as a toothbrush massaging the lining of our intestines which is very beneficial. Sources of soluble fiber are oats, barley, psyllium seeds and skinned fruits. Insoluble fiber sources include whole grains, vegetables, lentils, and legumes. It is important for men and women to get around 38g/day and 25g/day respectively. Fiber has shown to help lower cholesterol, maintain good intestinal strength, reduce chances of diverticulitis, and helps provide overall bulk to the food. Carbohydrates are the human body’s primary source of energy and should be eaten as so. Based on a 2,000 calorie diet, the average person should consume anywhere from 200-300grams of carbohydrates spread throughout the day or 45-65% or their total calories.

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Hindu Pushups

August 11th, 2009 Tommy Grobmyer

Hindu Pushups which are also referred to as “Jap” push-ups are often mistaken for Dive-bomber Pushups.

They do look very similar and many people have the same issues/problems when doing them, but there are a few subtle yet neat differences that should be pointed out!
Hindu Push-up

If you notice in the Feature Video in the top right of the website, there are 3 yogic postures the Hindu Pushup passes through.
- Downward facing dog
- Low plank or crocodile
- Upward facing dog

Benefits of Hindu Pushups Include:
Increases strength of:
Palms, fingers, back, chest, and neck!
Increases flexibility and mobility of:
Calves and hamstrings, back, and hip flexors

Harness the energy of the Hindu Push-Up with these performance tips!
1) Perfect Form – just like anything else in fitness, quality over quantity. The goal with these are to create a steady rhythm and get into a trance-like state.
2) Activate the lats through the whole movement to keep upper arms in external rotation – Keep your elbows as if you are pointing them at your feet. (very important) This is the most common mistake. You can watch several people doing this exercise and they will have their elbows pointing out. That is not the correct way to do it! Keep them by your ribs!
3) Just like in previous postings, start small and work up! Don’t be a hero!
4) Make them part of your circuit training! Do a circuit of pushing and pulling exercises with this in the mix. It should be a staple!
5) Use Hindu Push-ups as a form of mental release. If you do even 20 a day, it will act as a huge health benefit as well as improve mental clarity!

Feeling Froggy?
Use a push-up board! This will give you a greater range of motion which will help hit more muscle fibers. It is also MUCH easier on your joints and also it gives your shoulders and spine a greater stretch! Using the board will give optimal flexion and alignment for the elbows!

Breathing:
Synchronize your breathing with your movements. As you dive into upward dog,  inhale; exhale through your mouth. The breathing is considered to be backwards which is why it can create such a trance-like meditative state. This part of the push-up is often the most confusing or done incorrectly. The modern style of breathing has us exhaling as we would be straining with the resistance of the weight. Traditionally, Hindu push-ups are done breathing only through the nose.  (inhale while you lengthen, exhale while you curl up) However, exhaling through the mouth is just fine and my personal preference.

Footing:
Traditionally, Hindu push-ups were done feet together, but shoulder width seems to be the most common nowadays. There are also many examples where the feet are extremely wide apart. I find it easier to do it this way until I gradually work my way up to higher difficulty.

Hindu Push-ups have been a staple in combat athletic workouts for thousands of years.  It promotes wellness of mind, body, and spirit. Give it a shot! Remember, keep those elbows in!

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Simple Fitness Tips

August 10th, 2009 HealthByTom

Health and fitness are usually made out to be too complex.

woman_jogging_blur

If you read a lot of fitness magazines and blogs like I do, you’re told a confusing variety of complex advice. It makes your head spin.

Some say that eggs, butter and meat are bad for you. Then another crowd will tell you those same things are actually good. Then you’ll hear running is good for you, and the bodybuilding and primal crowds will scoff at longer-distance running. You’ll also hear that lifting weights is the best way to get into shape, and others will laugh at that. There are easily a million variations of the best workouts, of when to time your nutrition, of how to periodize your workouts, of how to measure fitness, of what supplements you need to take… etc…

It’s enough to make you want to give up.

Fortunately, fitness doesn’t have to be that complex. It’s actually quite simple!

In fact, you can boil it down to two simple rules:

  1. Get your body moving on a regular basis; and
  2. Eat a moderate amount of real, whole foods (with occasional indulgences).

Personally I feel that if you stick to those two rules, and stick with them for awhile, you’d get fit. Doing one but not the other will result in an improvement in health for many people (not all), but it wouldn’t be complete health. Do both most days of the week and you’re on your way to health and fitness.

But Tom, what about specific macronutrient ratios? Don’t be scared, it is just a fancy way of saying the breakdown of protein, carbohydrates and fats.

What about meal frequency and timing?

What about workout timing, frequency, splits, reps, and more?

You could add all these types of rules and many more, however, the truth is that all the complexities are usually a way of masking some simple truths: if you want to lose fat or weight, you have to have a calorie deficit, and if you want to build muscle, you’ve got to use exercise to get stronger. Simply eat less total calories than you burn in a day and if you want to build muscle you have to provide the body with enough fuel to rebuild your muscles bigger than they previously were. The other stuff is mostly guesswork, and while these complicated programs probably work, they usually work because they promote one or more of the principles in this post, not because of their complexities.

The two rules above are all you need, however, most of us need a little more detail, so here’s a more complete set of simple fitness rules.

Just remember that 1) I’m not an expert (yet, I’m working on it) — this is just stuff that has worked for me and I’ve picked up on over the years; 2) this is for healthy adults — people with health problems should always consult with a doctor first before starting any new workout and/or nutrition plan.

1. Get yourself moving. Try to do some kind of physical activity most days of the week (4 or more days if possible). If you have an aversion to exercise, don’t think of it as exercise. Just think of it as a way to get your body moving in some fun way. It can be yardwork, basketball, cycling, dancing, nature walks, hiking, or swimming. Just move! I love going to Typhoon Lagoon occasionally with my year pass. I’ll be uploading a video one day pretty soon showing my awesome skills of body surfing the wave all the way in. It’s a huge wave pool and having to constantly swim back to the end of the pool to ride the wave again every 90 seconds really burns those calories! Also, it doesn’t have to be the same thing each day! I recommend, just for the sake of simplicity, that you do find a regular time slot you could do your daily activity, most days of the week. I prefer mornings but others enjoy lunchtime or after work. Make time for yourself, just like previously mentioned in the Getting Amazing Things Done post!

2. Make it enjoyable. Whatever activity you choose, it has to be fun. If you don’t like it, move on to something else. Focus on the fun part, not the hard part, OR, figure out a way to enjoy the hard stuff! Again, make it fun, or you won’t keep it up for very long. It’s hard to keep going when you feel like you are punishing yourself! To make sure it’s not too hard, start easy. Keep your focus on just getting moving and enjoying the activity. Start small, and build up with baby steps.

3. Gradually increase intensity. Once you’ve been doing an activity for a little while, and you’re in decent shape, it’s good to add some intensity. But slowly — if you add intensity too quickly you’ll risk injury or burnout. It’s better to take a half a step forward rather than trying to leap and ending up taking 3 steps backwards. Getting hurt can ruin EVERYTHING!

So let’s say you’ve been doing some walking for a couple months — you should be ready to add a little jogging or fast-paced walking, in small little intervals. If you’ve been running, try some faster-paced intervals or hill workouts (pay attention to what your body tells you). If you’ve been strength training, be sure to add weights (safely), decrease rest time, or add more reps or sets. If you’re playing a sport, focus on explosive movements, or speed things up. Intensity is a great way to get yourself in shape and have an effective workout in only 20-30 minutes. Here is a great way to do bodyweight exercises with intensity: do a circuit of bodyweight exercises (i.e. pushups, pullups, squats, burpees, Dive-bomber pushups, lunges or others) and do as many circuits as you can in 10 or 15 minutes. Next time you workout, see if you can do more circuits. It’s great!

4. Minimal equipment. There are a million different exercise gadgets out there, from ab machines to elliptical trainers to a whole slew of weight machines at the gym. Here is my rule: keep it simple. You can do amazing things with bodyweight exercises — in fact, if you are relatively a beginner, you should start with bodyweight exercises for at least 6 months before progressing to weights. You don’t need cardio machines — just go outside and walk, run, bike, do hills, climb stairs, sprint. Even if you do weights, a barbell or dumbbells are all you need — If you are going to use machines that work your body out at an angle, stick to only the cable machines. Even better, get outside and do sprints, pushups, jump over things, pick up a boulder and throw it as far as you can, do pullups from a tree while shouting at a bird to leave your territory, swim, do a crabwalk or do your best monkey impression hopping around, take a sledgehammer and slam it into the ground or a rubber tire, flip tractor tires, and get a great workout with very little equipment.

5. Just a few exercises. Bodybuilding routines will have you doing 3-4 different exercises per body part, which is too complicated for most people. Keep it simple in the weight room: squats, deadlifts, presses, chinups or pullups, rows. You can do a lot with just those lifts. In fact, deadlifts and squats are staples in many bodybuilder routines for a lot of reasons I plan on posting at a later date. Of course, you’ll want to mix it up eventually with some variations at some point. If you’re doing bodyweight exercises, I love things like squats, pushups, lunges, burpees, planks, lunges, dips, and pullups. Pick a few and do some circuits with little rest.

Check out the featured video in the top right of the website to see what Burpees are :-D This video gives you a concept of what they are, however, the group in the video does not have the best form in the world. Most of them can’t even complete the exercise. This just proves how great it is for those who are just starting out! Anyone can do it and it gets your moving!

6. Eat real foods. This is probably the most or one of the most rules. You are what you eat. It you don’t eat healthy, it won’t matter how hard you workout, your results will be minimal or worse. When people see slow or poor results, they end up quitting when all along it wasn’t the workout preventing them from moving forward, it was their diet. Eat healthy and get the most out of your workouts.

That means stay away from processed, refined, fatty, sugary foods. Stick to veggies, fruits, lean meats, dairy, nuts, beans, whole grains, eggs, seeds. Prepare them yourself if possible — convenience foods often have added ingredients, as well as extra salt, fat, sugar and preservatives. If you follow this diet — with the plant foods making the bulk of the diet — it’s hard to go wrong.

7. Eat less. Most people eat too much, and eventually it shows up as fat. To lose that fat, we need to eat less. Of course, if you eat the real foods mentioned above, they will have a higher fiber content which will keep you fuller longer (satiety), and you can consume more food with fewer and healthier calories. However, it’s smart to reduce how much you eat overall, at least until you reach a healthy level of body fat and once your reach that goal — do not let up! One way to do that is by eating slowly and mindfully until you’re just satiated (not stuffed). Another way is to eat smaller meals and watch the portions. Remember, the slower you eat, the more time your brain has to recognize you are eating. So next time you think about scarfing down a meal really fast, think twice if you want it to last!

8. Give it time. This is what destroys many people, especially in our instant gratification society that we live in. We all want or expect to see results immediately, within the first month or so, because the magazines they read make it seem so instantaneous. Gotta love the marketing! But real fitness rarely happens this way — it’s a process and a lifestyle change. Lifestyle is a big keyword. You didn’t gain the fat overnight, and you won’t lose it that way either. It’s also much easier to get fatter than it is to have a hard workout. Don’t give in and relapse! It isn’t worth it in the long run! Learn to enjoy the process, enjoy the activities, enjoy the healthy, real food, and you’ll get healthy and fit almost as an afterthought to this new, amazing lifestyle.

If you like the post share with others! Cheers to our health!

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A 3-Step Uber-Simple Productivity System for Getting Amazing Things Done

August 8th, 2009 Tommy Grobmyer
Yes, it’s possible to get amazing things done in bed if you follow this system. I do all the time

Yes, it’s possible to get amazing things done in bed if you follow this system. I do all the time

You’ve read a bunch of different productivity posts, blogs, books, and magazine articles — admit it — and yet it’s always so complicated. You just want to accomplish great things, without all the fuss.While there are many great systems out there, and maybe you already have one, focus on the doing, not the upkeep of your productivity system.

If you already have a system that works for you, this can only improve what you are currently doing. However, if you don’t have a GTD system (Get Things Done), look no more. This is all you need to know about productivity, all you need to know about getting amazing things done, doing important work … in three simple steps. I have a feeling there will be plenty more posts in the future on this topic. It’s important to me and I’m always looking to improve my efficiency.

I guarantee you — if you follow these three steps, you’ll be productive, and you’ll accomplish great things.

1. Find Something Amazing to work on. Seriously — Amazing, Awesome, Incredible Not just regular tasks, but something that you’ll feel great about, that excites you, that will have a high impact on your job and goals and life, something that will make a difference. Do this at the beginning of each day, or even at the end of each day so that you don’t have to think about it the next morning — you already know what you’ll be working on. If you do this, at the end of the day, you can even prepare all the materials and tools you’ll need first thing in the morning, and clear your desk so you’ll be ready to go.

Get excited about this work. You’re going to accomplish great things. I’ve made this blog part of my morning lineup of amazing things to accomplish each and every day. Find something you are passionate about!

2. Just do it! Take action and work on something AWESOME! This is the key.Well, aside from the first step, because if you don’t do the first step, this step isn’t going to work as well or even at all. And also the third step at the bottom is incredibly important, and more than one might think, so don’t skip that one. But aside from the first and third step, this is the most important step in the system. (Think about it :-D )

Here’s how it works:

Hide from everything! Make time in your schedule for a solid chunk of time — even if  30 minutes is all that you can spare, although an hour is better, and it only improves the more time you give yourself. It is important that the time you choose doesn’t get pushed back at any point, so try and schedule this block of time first thing in the morning or close to it.

Clear away ALL distractions: notifications for e-mail, Instant Messengers, Twitter, anything else that might pop up or make a noise, your phones, all mobile devices any clutter in front of you (just shove it in a drawer somewhere or put it on the floor to pick up later), and most importantly, The Internet. Yes, turn off the Internet. Well, not the whole Internet, as other people might be using it, but just your connection to it. If possible, go somewhere where there are no distractions and no Internet connection. Tell everyone you work with that you will be MIA for an hour or three working on a super important project. If you can, make this a regular thing on your schedule — 2-3 hours in the morning every day, when people know you can’t be disturbed. For me, the majority of my projects are through the internet, so when I say to turn it off, I essentially just prevent myself from using applications or going to websites that might distract me from my current awesomely cool super duper neat project.

Once you’ve hid yourself from the outside world, don’t work on anything except the Something Amazing. Seriously. Resist any and all urges to switch tasks or check on something or get up and talk to someone. Those urges will come up, trust me. Especially for me! I have to work extra hard at this! It’s like an addiction — you just have to get through them. Steel yourself, and just sit there breathing deeply (close your eyes if that helps) until the urge passes. Then get back to work on the Amazing Project.

Focus on that one thing until you’re done. Really, just the one thing.

3. Take a nap. Or reward yourself some other way — take a break and walk outside, maybe play WoW, or check the email you’ve been dying to check, or read through your sweet Twitter messages, or go for a run go get some exercise! Celebrate your accomplishment! You’ve gotten something amazing done.

Now rinse and repeat Steps 1-3 until your workday is finished.

But … what about all the other stuff tasks I need to do? How do I track them and get them done?

First, those less important tasks will get done, but the world probably won’t end if you put them off for a few hours or even a day or two. I put the ROFLRaffle into this category recently. Yes, I find it somewhat important, but there have been a lot of changes going on during the development process of the Health By Tom Community. This my friends is one of my Something Amazing projects. I’m still going to do the raffle and reward the winner, but it will just be a day or two later than the first two months. Basically, unless you happen to be Mr. Obama, and one of those “less important” tasks is something like “Solve <insert a crisis that could doom all of humanity here> by dinner time”, in which case don’t you think you should have put that task at the top of your list, Mr. President? For the rest of us, the world will go on without every single task getting done.

notepad

Second, keep a running list of every task you think of. I have a few notepads laying around the apartment as well as a quick-launch icon on my computer where I store all my thoughts and ideas for the day or week. When you’re done doing your Something Amazing Project, take a look at the list and see what else absolutely needs to be done. Maybe it’s another Something Amazing, maybe it’s just a routine task that needs to get done. Perhaps it’s a bunch of smaller tasks that you can get done all at once before moving on to the next Something Amazing. Also look through the list and cross off things that don’t really need to get done — usually things you’ve been procrastinating on for awhile.

I admit, this system isn’t as comprehensive as other, more complicated, productivity systems. However, it’s simple, and it works. Try it today, and let me know if it doesn’t make a difference.

Posted in Get Things Done, Mental Health Tags: , , , No Comments »

ALL ABOARD!! Here's how to hop back on the Exercise Train!

August 7th, 2009 Tommy Grobmyer

It’s a story most of us have lived through at some time or other: we begin an exercise program, and it’s going well, but after a week or two or a month or two or even a year or two, we fall off and just stop. Then we might feel a little let down about it, and because of the initial friction of entering any program, it’s hard to get started up again.fitnesschick

I fell off my workout routine a few times and I have found it hard to get back into it. Being a young entrepreneur who has started a couple businesses this year has been a constant uphill battle (completely worth it), but finding time to exercise with so many other tasks at mind has been difficult.  Today I pressed the reset button and re-focused myself, and I’m bringing back the physical training I’ve been missing the past couple months

So, for those of you who’ve fallen off your exercise program, and want to get back in, here are some tips:

  • Re-focus and commit yourself again. Often we think that, because we already were on a program, we can just pick it back up, no problem. But in reality, we need to condition ourselves for a new habit (although it should be easier this time since we’ve done it before), so we need to start (almost) at the beginning. That mean starting with making a commitment. Write down your goal and tell people about it, put it on your blog, post it up at your home and workplace. Two years ago I found pictures I called “reference images” of what my goals were and posted them around my apartment. Anyone who knew me made fun of me and I’m sure my wife went through a phase of thinking, “Was Tom’s brother right? Was I really a cover-up?”, and I suppose she had every right to wonder. I taped about five or six pictures of John Cena around the apartment for motivation. Waking up at 4:30am after working till midnight was often very hard to do, but having that constant reminder of why I was doing it staring me in the face really helped me go through with it.  (I can’t believe I just put my super secret John Cena info in a public blog!)john_cena
  • Focus on just this one goal. If you’ve got other stuff going on, it’s hard to add a new habit while working on others. It’s hard, but patience is a virtue. Work on one goal at a time if you can, because it is easy to spread your focus too thin.  The key is to focus yourself as much as possible on that one goal, and maintain that focus for as long as possible.
  • Do it for one month. You don’t need to start at the beginning of a month — you can start today. But do it for 30 days. Commit to that, and once you’re past that, it will get much easier. With the right training and nutrition, you will see noticeable results in a 30 day time span which just might be all the encouragement you need to keep going!
  • Do it at the same time every day. If you tell yourself that you will exercise when you find time, there will be many days when you don’t find the time. Set a time of day when you can exercise every day — in the morning, lunchtime, after work are the three best times. Do it at that time every day, and it will become a stronger habit. Just like anything else in life, if you are serious about it, you will make time for it.
  • Start small. We have a tendency to do too much at first, especially if we’re used to a certain level from our old exercise program. But in the beginning, it’s best to hold back, and just do a little, and then progress slowly back to your old level. If you’re used to running 5 miles, run 3. If you’re used to swimming for an hour, do half an hour. If you’re used to lifting 12 reps of 200 lbs., do 8 reps of 160 lbs. You get the idea. Start slowly, or you will have a harder time sticking with it. Once you’re back in the habit, you can increase your workload. Getting injured only takes is one short moment of trying too much too soon and it isn’t worth it!
  • Learn from your mistakes. There’s a reason you stopped your exercise program. Figure out what that was, and plan to beat it next time. If not, it will happen again.
  • Celebrate every little success, in the beginning. The first few days are the most crucial. Reward yourself often during this time, and celebrate everything you do! The first week is the next most important period. After that, it gets easier. But after about 2-3 weeks, you’ll face a crisis. Re-focus yourself during that crisis, and you’ll get through it. After a month, you’ll be golden. As an online fitness coach for Team Beachbody it is my job to help inspire and motivate others especially during hard times. Pretty soon the Health By Tom forums will have the ability and the membership to become a similar outlet to share stories, motivate each other, and show our results!
Posted in Physical Health Tags: , , , , No Comments »

10 Easy, Healthy yet Tasty Breakfast Ideas

August 6th, 2009 Tommy Grobmyer

You get up in the morning, you rush to get ready for school or work, you rush out the door without a breakfast. Perhaps you grab a bagel and cream cheese, perhaps a muffin, perhaps an Egg McMuffin. If you’re lucky, you get a pastry, a hearty breakfast of pancakes and sausage and eggs, or an English fry-up.

fruitsalad

Unfortunately, when it comes to being healthy, none of these options is a great way to start your day.

Several people ask about healthy breakfast ideas, and in truth, it’s a dilemma that many of us face each day. Either we don’t have time for breakfast, or we don’t have many healthy options. In my case, especially on those late nights followed by early mornings, I feel nauseous at the thought of food.

The first problem is a problem, because it means that you start the day with an empty stomach. That means that by the time you are getting into the swing of work, your blood-sugar levels are dangerously low. The result: you need an instant sugar fix, which usually means a donut or pastry or some other unhealthy choice.

The second problem is also a real problem, because traditional breakfasts don’t usually come in healthy flavors. Here are the options that most people think of as breakfast:

  • Too much sugar or contains tons of empty carbs: Pancakes, toast, waffles, pastries, donuts, bagels, scones, sugar cereals, pies, breakfast bars, muffins (which, we all realize are usually just cake). I’m definitely not anti-carb, but the problem with many breakfasts is that they are low in fat and protein, and nothing but empty carb calories. This starts your day with a high blood-sugar level, which your body will quickly adjust for and drop, and you’ll be on a roller-coaster blood-sugar ride all day.
  • Too fatty. Fried eggs, bacon (YUM), sausages, cream cheese on your bagels, Egg McMuffins, Sausage McMuffins, cheesy omelets, anything English or Scottish, and one of my favorites hash browns.

What does that leave us with? Actually, there are a lot of options. The 10 below are just a few ideas and I’m sure you can think of many more. Look for protein without too much saturated fat. Look for whole-grain carbs (complex carbs). Look for low-fat dairy or soy options. Look for fiber and nutrients. I try not to overdo soy protein or products because I’ve read there are studies where soy increases estrogen levels. (I’d have to look up exactly how much, but I just keep it in the back of my mind.)

But how do you find the time? You make the time. Get up 15 minutes earlier. Pack something to eat on the road or when you first get to work. Prepare it the night before if necessary. I recommend the first option — waking a little earlier — as it’s nice to be able to have the waking-up beverage of your choice with breakfast and relaxing before the rush of the day starts. One thing has worked for me is grilling large amounts of meats and vegetables on Sunday night and doing the same thing on Wednesday or Thursday. That way I have easy to heat up meals ready to go and easy to take with me if I go anywhere.

Oatmeal, flaxseed, blueberries & almonds. To me, this is the perfect breakfast. Steel-cut oatmeal is probably the healthier choice, but if you are in a hurry, the instant kind will do fine (it doesn’t have as much fiber, but the other ingredients make up for that). After microwaving the oatmeal, add ground flaxseed, frozen blueberries, sliced almonds. You can add a little cinnamon and honey (not a lot) if you’re using the non-instant oatmeal. That’s four power foods, full of fiber and nutrients and protein and good fats, with only a couple of minutes of prep time. And very tasty! I love when my wife wakes me up with breakfast in bed and it’s a nice warm bowl of oatmeal. YUM!!!!

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Kashi Golean Crunch. Actually, any whole-grain, high-fiber cereal is a good choice, but I mention this particular one because it’s a favorite of mine. It has a high amount of protein and fiber, low sugar. Add low-fat milk or soy milk (which has 1/3 the saturated fat of 1% milk), perhaps some berries if you like. Keep in mind, the higher the fiber content there is, the higher the satiety (state of feeling fed/full).

Scrambled tofu. Healthier than scrambled eggs. Add some onions, green peppers or other veggies, some light soy sauce or tamari, maybe some garlic powder, and black pepper, stir-fry with a little olive oil. Eat with whole-grain toast. This is fast and delicious if you can enjoy the texture of tofu!

Fresh berries, yogurt, granola. Get low-fat yogurt (not non-fat, as it often has too much sugar) or soy yogurt, cut up some berries or other fruits, add some healthy cereal. I actually use the Kashi Golean Crunch instead of granola, as many brands of granola have way too much fat and/or sugar. This is probably the most memorable for me growing up. As a kid I didn’t really enjoy the concept, but I remember always seeing my parents eating this delightfully filling breakfast. (I guess the apple didn’t fall far from the tree?)

grapefruit

Grapefruit with whole-wheat toast & almond butter. Add a little sugar on top of the grapefruit, and it’s actually pretty good. The almond butter is healthier than peanut-butter, with lots of good protein to fill you up. I never realized how easy I had it growing up. I would wake up, unhappily get ready for school, and go down stairs. Waiting for me at the table about 70% of the time was half a grapefruit with one of those funny spoons that looked like a spade shovel. I never put sugar on it, because I like tangy and sour foods, but sugar does help mellow that out for those who can’t take the intense tanginess!

Fresh fruit salad. Cut up some apples, melons, berries, oranges, pears, bananas, grapes … any or all or whatever your favorite fruits are. Also, adding a little bit of lime or lemon juice makes it taste even better!

Protein shake with extras. I use a few different types of protein powder, but whey works best for me in the morning. Blend up with low-fat milk or soy milk, some frozen blueberries, and perhaps some almond butter or oatmeal. That may sound weird, but it’s actually pretty good, and pretty filling. A little ground flax seed works well too. Also, at this point, adding frozen spinach for some super green food action is amazing. You’ll never taste the spinach, but you’ll get all the benefits. Thanks Dustin for that idea a couple years ago, it’s a beautiful thing! It seems a lot of people prefer soy protein early in the morning, but I tend to lean towards casein before soy. It’s just a personal preference, but it goes with the same concept as why casein is used as a night time before bed protein. It’s slower to break down and keeps your stomach happy for a longer period of time.

Eggs with peppers. I LOVE eggs, but I know there are many that dont. Egg whites are healthier than whole eggs. Scramble with a little olive oil, red and green bell peppers, maybe broccoli, onions, black pepper. It definitely goes well with whole-wheat toast. Eggs are pretty much a blank canvas. You can paint whatever flavor you want! Make a masterpiece!

Cottage cheese and fruit. Get low-fat cottage cheese. Add any kind of fruit. Apples, citrus, berries. It’s no secret that Cottage cheese is one of the best snacks/meal replacements. It is a staple in many bodybuilder diets… too bad I can’t seem to enjoy it for more than 2 bites at a time.

Gibb’s muffins & jam. While most muffins you buy at a coffee shop or grocery store are just empty carbs with lots of fat (essentially, cake), this is a delicious recipe with lots of fiber and nutrition. (Note: the recipe in the link does not mention it, but it’s actually a recipe from Simplify Your Life by Elaine St. James — it is her husband Gibbs’ recipe). Bake them the night before, and they’re perfect in the morning (and for days to come). A little honey or jam makes them phenomenal.

Cheers!

Posted in Nutrition Tags: , , , No Comments »
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