Let’s lose some FAT!

“Become a DETECTIVE, not a dieter.”
“Count your HORMONES, not your calories.”

Here is a great article I found that will change the way you think about weight/fat loss, if you are currently unsure. (note: article was published in 2012!!! Old news??? Not in the least!)

An old client asked to start working out with me again, hoping to get in some hardcore sessions as a “quick fix” so that she could be beach body ready, lose some weight around the midsection, gain that six-pack she’s never had.

What did I do? I sent her this link instead. Is this being uncaring?

In regards to coaching, I hope people catch on that empowering with self-education is the best way to encourage self-improvement. If I were to have given her what she wanted without going the educational route, I would be robbing her and robbing myself of the opportunity to make a difference. Rather than make a quick buck and receive a pat on the back for it, I chose integrity. If only all of us seize these opportunities….

Hopefully she reads and reflects….and then re-approaches!

Continuing thoughts on Productivity

Happy Chinese New Year everyone! Kung Hay Fat Choi!

Last week, I asked the question “Is Sleeping Productive?” because I was confused with my inability to sleep in, nap, and rest on the holiday Monday. I felt anxious to work, excited to be productive! But could not fulfill this feeling because it was a holiday. I took away the fact that outlining goals/expectations for rest is just as important as outlining goals/expectations for work.

As I gained clarity on my query, I took into consideration these two important insights:
A. Routinely, Mondays are workdays, therefore subconsciously, the necessity to be productive was a classically conditioned response (I felt like Pavlov’s salivating dog in realizing this…)
B. “Work” reflects my identity and purpose so not being productive makes me feel unlike myself (though ultimately, work/life separation is crucial…)

When we don’t feel productive, we don’t feel accomplished and fulfilled. It is simply a part of the human condition. For others, work is just a means to an end (I sometimes envy those people). My issue (or advantage!?!?) lies in the fact that my passion and career are blurred; whether we are in the same boat or not, you may know someone, live with someone, or love someone that identifies with this predicament. Here are a few quotes that have helped me control my work/life balance:
1. “You cannot be really first-rate at your work if your work is all you are”
2. “If you win the rat race, you’re still a rat.”
3. “No man ever said on his deathbed, I wish I had spent more time at the office.”
4. “We have entered a new age of fulfillment, in which the great dream is to trade up from money to meaning.”

I hope these quotes provide you a sense of insight as they have for me.
I admire people that are ultra productive, but aspire to be like those that can balance ultra productivity with a great lifestyle.

We put much attention on output, but not enough attention on input. Forward-thinking, we must emphasize:

• RESTORATION
• SELF CARE
• SELF MANAGEMENT
• REGENERATION

I look forward to continuing our adventure into the world of mobility, flexibility, and Myofascial release therapy to enhance our physicality, but more so our mentality and thereby our productivity!

Work hard, play hard, rest harder!

Is SLEEPING PRODUCTIVE?

As the final hours to this wonderful weekend start winding down, my reflection back on this wholesome long weekend excites my attitude for the week ahead.
Last weekend, I was struck with a high fever, something I have not had to endure in over 2 years. Having overcome the sickness, it prompted me to speak in my classes about the power of sleep and the habits we practice when sick. Only when we are truly at our lowest of lows, do we believe in the healing power of sleep. The shift in perspective dawns upon us when we are desperate and vulnerable. The best practices of self-care and restoration switch on as if pre-programmed, and continue as unrelenting protocol until immediate results are conceded. We become our own Doctors, Nurses, Therapists, Scientists, Pharmacists, and healing Mothers.
I concluded that we need not reserve our best practices for times of sickness, but use them as frequently as possible. Broth-based soups, hot ginger lemon honey tea, hot compresses, tiger balm, epsom salt baths, porridge, congee, fresh juices, clean eating, and plenty of sleep should all be a part of our daily regimens. The way I see it, our over-productive society is sick, and the symptoms are simply dormant, waiting in the shadows for that tipping point. However pessimistic that may sound, the majority of us are over-worked and suffer from Adrenal Fatigue, pre-disposing us to sickness and disease. So why not use sleep to our advantage, not solely for when we are feeling under the weather.
I offer up a concluding perspective: sleep should not just be seen as a raw necessity, but a strategic investment.

As much as I try to share positive habits of productivity, I struggle with them. Today I spent the majority of it laying around, sleeping, reading, watching, listening, napping, etc. I struggled to not be productive. Ironically, I experienced moments of major discomfort while laying in my comfortable bed! Is productivity an addiction? Is productivity a syndrome? Does the act of sleeping during the day make you less productive in the present moment? Or does it make you more productive in days to come? Arianna Huffington says in her brief Ted Talk,
“I studied, I met with medical doctors, scientists, and I’m here to tell you that the way to a more productive, more inspired, more joyful life is getting enough sleep.”http://www.ted.com/talks/arianna_huffington_how_to_succeed_get_more_sleep?language=en

Productivity is defined as “the effectiveness of productive effort, especially in industry, as measured in terms of the rate of output per unit of input.”
YOU GET OUT WHAT YOU PUT IN.
I think my struggles to be calm with the idea of sleeping as productivity versus being typically on-the-go productive is confronted by my inability to set my limits and expectations on what needs to be produced. This realization helped me channel more specific PRODUCTIVITY HABITS:
– Setting daily AND weekly to-do list goals
– Prioritizing these goals based on time requirement and time sensitivity
– Identifying my potentially limiting factors or obstacles to complete these goals
– Plotting Action Plans to avoid these obstacles or Plan B’s if obstacles are faced
Cal Newport from Study Hacks: Decoding Patterns of Success says, “With the right productivity habits, the same goal can be accomplished in a less stressful, more reasonable manner.”

I conclude with a Yoda like send off:
Although my destination may be crystal clear, the path to it may become foggy. All I must do is take it one sleep at a time.
Good night.

Conquer the Cold

As my dad and I walked two blocks from my car to a lunch spot near his office, we could not sustain our conversation due to the bone chilling coldness.
It is those moments that beg me to question whether or not we should hibernate like bears, rather than fight the winter. Maybe it’s mother nature’s way of telling us to slow down, stay in, and relax. Unfortunately, in our productivity-based society, it would be unacceptable to hibernate. So, if that remains our fate, we must resort to intelligent and effective coping strategies to conquer the cold. Way below are 5 practices I commit to.

On another note, I have been back to writing since I undertook my “2.0” event planning and have found a great balance. My urge to write is less out of duty, and more out of therapy. Here are links to my updated website blog articles. You may have already read them from facebook or from a previous email. If so, please forward to friends and family that may be interested.

http://www.julianho.ca/what-is-2-0/

http://www.julianho.ca/paleo-just-google-it/

http://www.julianho.ca/new-years-syndrome/

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Here are some best practices I use to ‘CONQUER THE COLD':

1 – Nature vs. Nature Fabrics (e.g. Goose Down Puff Jackets)
Using leather, goose down feathers, and furs to cope with mother nature seems to work the best. To some, it may be seen as animal-cruel, but I see it as honoring the animals. I thank them every time I put on my pieces (I really don’t, but the thought has crossed my mind) :p

2 – Tech vs. Nature Fabrics (e.g. Winter Tights)
Using smart technology-backed fabrics are the ultimate for base-layering when performing outdoor activities like skating, skiing, snowshoeing, running, cycling, etc. Never layer with cotton as it will soak up moisture rather than wick it away.

3 – Consume as if you were sick with the flu (e.g. Ginger/Lemon/Mint Tea)
When we get sick, we consume things like hot tea, porridge, congee, pho, hot broth-based soup, etc. Why are these practices just reserved for when we are sick? Heating up from the inside out is the most efficient and effective way to condition your immune system. Just like we workout our musculoskeletal system, our immune system needs the endurance as well.

4 – Hygiene (e.g. Epsom Salt Baths)
At the end of a long day of teaching, I can’t wait to fill my bathtub with Epsom Salts, a few drips of Almond and Jojoba oil, and warm-hot water….with some candles to deepen the experience. I would have been remiss to have purchased my pre-construction condo with a ‘shower only’ option…how is this even an upgrade? Every time I finish the bath, I feel invincible. I feel physically detoxed, skin exfoliated and fresh, and my mind is meditative and calm.

5 – Hormonal (e.g. Cold Shower Finish)
Every morning I dunk my head under the tub faucet in cold water. After every hard workout, I spend 30 seconds bracing in cold water. I have started this practice in December and haven’t looked back. I find it extremely therapeutic. It wakes me up and offers relief from inflammation. I feel the most alive when I work out, and when I take cold showers….causation is an increase in circulation.

* Principle with heat development is “inside out”. Create heat internally and thus experience it externally.

** If you have other tips, please share with me!

What is “2.0”?

What is “2.0”?

2.0 is a fitness start-up.
2.0 is a community of forward thinkers.
2.0 is software.
2.0 is a mindset, lifestyle, and vision.
2.0 is education in action.
2.0 is diversity as a resource.
2.0 is the future.

What is “2.0 TO 2014″?

“2.0 TO 2014″ was a Toronto charity fundraising event where group fitness professionals from Toronto, shared their diverse talent of teachings through a continuous 3 hour movement class.
The 3 hours stringed together mini 15 minute classes that ranged from Athletic Conditioning, Yoga, Bootcamp, Pilates, Dance, Flow Movement, Martial Arts, Strength Training, Boxing, to name a handful.
The proceeds were donated to The Boys and Girls Clubs of Canada via the Rogers Youth Fund.

3 Quotes that inspired 2.0 TO 2014

“Human communities depend upon a diversity of talent, not a single conception of ability”
—Sir Ken Robinson
“A dream you dream alone is only a dream, a dream you dream together is reality”?
—John Lennon
“We are human because our ancestors learned to share their food and their skills in an honored network of obligation”
—Richard Leaky

Paleo… Just Google It

Hooray! I am pleased to say I have been “PALEO” for the last 2 weeks!
If you don’t know what this term means, then get on the bandwagon and read up my friend! —-> The Paleolithic Diet
Main streamed and “colloquialized” into the 21st century by Loren Cordain and his Jedi-like pupil Robb Wolf through their books, The Paleo Diet and The Paleo Solution, respectively. To put it interestingly, eating PALEO refers to avoiding anything industrialized/commercialized/agriculturalized. (I will expand further down).

The new year resolutions-driven January has been a busy one to say the least. When I attempt to answer questions like how to lose belly fat, how to eat healthily, how to detox, how to gain lean muscle mass, etc, I can’t help but reply, “just google it”. Truthfully, these open-ended questions can take hours to explain. Everything we do is so relative and individualized, a one answer fits all approach is nearly impossible.
Generic “how to” questions test any coaches ability to regurgitate facts and data. It is unreasonable to provide a high-quality answer that is simple to follow, without sounding like an insincere “just google it” jerk….until last Wednesday!

Midway through my Wednesday evening Metcon3 class at The Yorkville Club, I was dropped the bomb of a question: “how do I lose this belly fat (motioning the oozing squeeze of her belly fat)”.
In a moment of sympathy/frustration/clarity, I put the question out to the rest of the class, in hopes of involving others (secretly hoping to have a dietitian or doctor step up to the plate). No luck. Crickets.
Instead of replying “just google it”, I set my feet, took a deep breath, and re-framed the question: “instead of looking at how to lose this belly fat, how do we gain this belly fat?” Critical thinking through inductive reasoning (bottoms up approach) was my methodology.
Instead of answering with a laundry list of best practices (as I have done hundreds of times) with “exercise 5 days a week, eat leafy greens, drink half your body-weight in fluid ounces daily, sleep 8 hours daily, meditate, do strength training regularly, don’t count calories, eat grapefruit, take omega 3 supplements, eat superfoods, etc.”, we worked through the bad practices, aka the limiting factors.

When you re-frame a question, you flip it upside-down and inside out, and are thus able to see it differently and answer it more effectively:
How do I lose belly fat? vs. How do I gain belly fat?
How do I gain muscle mass? vs. How do I lose muscle mass?
How do I eat healthily? vs. How am I eating poorly?
What makes me stressed? vs. What makes me calm?
*Negations of questions do not work as effectively as antonyms.
(E.g. “How do I gain belly fat?” is more effective than asking “How do I not lose belly fat?”)

My class ended up sharing solutions to the million dollar question, while I effectively guided a unique facilitation instead of answering in the “just google it” way or the dreadful “laundry list” lecturing way.

Back to Paleo:
1. Avoid industrialized/commercialized/agriculturalized foods, or
2. Eat Meat/Vegetables/Fruits/Nuts/Seeds.
>Two approaches to frame the process. Same outcome. Benefits to Paleo:
1. Gain energy, lean muscle mass, mindfulness, and productivity time.
2. Lose excess body fat, toxins, fatigue, and negativity.
Two approaches to frame the benefits. Same outcome.

To be honest, I have been 98% Paleo to 2% non Paleo, but nevertheless, I feel as accomplished with my eating habits and choices as I do if I were to have trained for a marathon. For me, the difficulty of working on diet and nutrition is much more difficult than physical activity. Not doing something is much more difficult than doing something. Saying no to baked goods, bread, rice, refined sugar, and oh so tasty wine, have been very challenging, but now having done so, it inspires me to continue forward because of the benefits I feel and see.

I understand there are many nay-sayers to the Paleo way, as there are to any and all forms of non-conventional eating, but if a process/system encourages you to do more good and less harm, then why not? Whatever the process may be, whatever the system may be, heck, whatever the way of thinking may be, if it brings good to your life; don’t mess with a good thing.

>Try Paleo for 30 days. If you never try, you’ll never know.
>The solution may not be your answer but how you frame your question.

New Years Syndrome

As this first week into 2015 comes to an end, the contagious energy to become a better human being is at its highest. Gym determination to resolve life’s problems is back on top of the priority list. People seem to be sprinting out of the gates, forgetting that the Tortoise always ends up winning the race.

I am in the works of planning another Specialty Fitness Program for Rogers’ Employees and can’t help but be seduced by the momentum that everyone else is on. The turning of a new leaf seems to be the drug of choice. As to be expected, I would ride the wave and come up with workouts and exercises that hit while the iron is hot and produce a hard-core, metabolic, HIIT, power, and athletic-oriented program.

Do I go the easy route and just plan to KILL KILL KILL? Or dig a little deeper and KILL KILL KILL with care, with responsibility, with awareness, with education?
Truth be told, the momentum wave of 2015 has motivated me to clean up shop, but not in the physical KILL SPREE manner that most people are on, i.e., I have not resorted to hitting the gym hard-core.

Instead, I have said goodbye to my daily baked good and coffee. I have rid myself of the “oh I can eat anything because my metabolism is super high” attitude of the holidays. I have restocked all of my vitamins and supplements that support my Auto Immune Skin Disorder. I have said no to technology in the bedroom. I have definitely smartened up and “KILLED IT”, but not in the way that most ‘resolvers’ have been doing.

Smartening up can be understood and acted upon in many ways. So resorting to using and abusing exercise with ‘two-a-days’, signing up for a ‘cold-pressed juice cleanse’, and setting unrealistic ‘beach body/destination wedding’ goals and expectations, just to name a few clichés, are considered big rookie mistakes by now.

“When we eat correctly for our metabolic type, eat high quality organic foods, eat regularly to maintain our blood sugar levels in an optimal range, get to bed at a reasonable hour and learn to manage our stressors, the addition of an exercise program of any type becomes truly therapeutic and offers disease prevention.”

As Paul Chek advises, only until our sleep, diet, and stress are managed optimally, we can then commit to, and therefore reap the benefits of our hard-core exercise program.

How do I end this…. instead of clinking glasses to a new year of 2015, let’s cheers to 2014, hopefully people will take the time to learn from 2014 as we cannot control what happens in 2015.
Happy last year!

Sincerely,
Julian

I finally conquered THE UNDERPASS PARK BOULDER!

I told myself I’d buy a membership to a rock climbing gym if I was able to climb around and over in one attempt; basically to test my commitment. I’ve been practicing 1-2x a week for 30 minutes at a time since my return from my South East Asia trip (it was in Railay, Thailand where I developed an interest in climbing).

It’s fun, challenging, and humbling to do things that you aren’t naturally good at. My forearms and grip strength were never my forte. But with time and practice, I proved my weaknesses wrong, since I wasn’t able to do the Boulder before my trip.

I wonder which climbing gym I should trial????

The Limberlost Challenge 2014

“Julian’s 56k trail ultra marathon win in Muskoka came as no surprise” says my girlfriend, as unbiased as possible. Unknowingly, on my 2nd lap, I had told her bluntly “I’m going to kill it, I’m going to win this (race)”. By the 4th lap, she said “I could just tell he was going for the win”.

The 56 kilometer race was comprised of 4 x 14 kilometer laps around the best that Muskoka had to offer in regards to terrain. Trails covered in hidden roots, scattered rocks, fallen trees, rickety bridges, mud-filled paths, deep puddles, urdle height boulders, boggy uphills, carpet-like mulch, and dodgy downhills.

I was in flow: my body yearned for water and electrolytes throughout; 2nd lap watermelon; 3rd lap stretch; 4th lap pineapple, so I gave it those. I listened, it responded.

I listened to music to keep me focused. I started off running against the other racers, duking it out for rank, but over time, the thrill of conquering the trails, the precision to pace, and the mindfulness/awareness for fuelling changed my reason for running. I ran for Time. No matter what came in my way, be it a fast competitor, a slow competitor, a river crossing, hidden rocks, a fall into a bush, a foot cramp, a stomach stitch, Sun fatigue, or dehydration, beating the clock kept me running. My yearning to beat my previous time was a stubbornness I never knew I had in me. My determination to endure discomfort for 5 hours and 52 minutes was a force to be reckoned with and a force to be afraid of.

I learned that being in the zone or in flow is a very powerful state of mind. It can show you your true potential; things you never thought possible.

I learned that the elements to achieve flow comprise of psychological and physiological awareness and balance.

I learned that we are more afraid of what we CAN DO than what we cannot do.

I’m afraid of what’s next …

Dairy-Free Chocolate Milk Green Smoothie

Julian’s Post workout Non-dairy Chocolate Milk Smoothie

By popular demand, here is the recipe for the dark green/brown/purple smoothie drink I carry around during and after my classes. It is my super refreshing and nutrient dense Chocolate Milk substitute…boy have I come a long way since recommending regular chocolate milk to clients and students for a post workout drink. It is free of dairy, gluten, soy, and processed foods. Clean to the system and very regenerative after any workout.

Makes approx. 16 ounces (i.e. a pint or 2 servings)
Time to prepare: 3 minutes
Equipment: High powered Blender (e.g. vitamix, blendtec, etc.), mason jars

In order of assembly:
1 cup frozen blueberries
1 frozen banana
1 scoop chocolate Vega protein powder
0.25 cup walnuts
1 tbs chia seeds
1 tbs raw cacao nibs
1 tbs gogi berries
2-3 leaves of dino kale
2 handfuls of spinach
2 cups water
2 cups rice milk (or coconut milk or almond milk)

Another version that is quite similar is found on my girlfriend’s blog here:
http://eatliveandlovelife.blogspot.ca/2013/04/my-go-to-green-smoothie.html

What’s the deal with smoothies anyways?
Check out my Q&A blog post http://www.julianho.ca/qa-smoothies/

Get creative with fueling your body. Make it a new hobby.
We are what we eat and drink, so eat and drink beautifully.

Mind Over Muscle 2.0

Created to showcase the enjoyment, effectiveness and advantage of team-work over solo-work through competition and cooperation.

...To offer multi-dimensional variety, in hopes of sparking creativity in movement not just in the gym (on the court), but also beyond the gym (off the court).

...To stimulate curiosity about one’s mind-body connection and how to continually value it, respect it, and optimize it.

...To encourage positive lifestyle habits through soft coaching, leadership by example, co-coaching via social media, and communal assignments.

MOM 2.0 was born out of my yearning to go above and beyond not only as a trainer and instructor, but as a lifestyle coach. I am passionate about sharing what I learn and experience because there is so much life value to holistic health, fitness, and nutrition. With MOM 2.0, I had the freedom to apply new teaching techniques and skills, I had students that were open-minded and patient, and I received immediate feedback. This teaching environment motivated me to be innovative, creative, and strategic with each lesson plan. MOM 2.0 made me want to be a better coach.

I aim to experiment with industry-leading, forward-thinking training techniques, and alternative methods of cuing and coaching. I hope to redefine the delivery of “group fitness” programming with an unconventional approach to group dynamics, movement and body management. Due to the experimental nature of this class, my teachings are not 100% tried, tested, and true. Know that you are my focus group, my dependents, my liberators, and my success stories.

The purpose of this program is to offer an experience that delivers challenge, excitement, reflection, and ultimately, change.

As my MOM 2.0 following grew stronger in volume and energy, I became more accountable to each and every one of my teachings. My lesson plans no longer stemmed simply from the latest exercise trend and technique, but additionally stemmed from the latest philosophy, quote, or article that was rousing my mind. With MOM 2.0, I was able to educate through fitness; teach life lessons using fitness as the platform for delivery.

Within this written documentary, as a means to provide insight to the MOM 2.0 experience, I have provided excerpts of my correspondence to my students.

For this sequel set of classes, I would like you to wrap your minds around the act of refinement, focus on the details, practice the art of mastery, appreciate the smaller things, further yourcraftsmanship, think outside the box, and learn that you still have a lot to learn.

I would like you to bring your open mindedness, set your font to bold and be confident, and come with an empty stomach, figuratively, be hungry to work hard.

They say you are what you eat, but can you eat the way you want to be? We eat what is available to us. We eat according to our social activities. Do you eat according to your goals? Do you eat according to your ideal optimal lifestyle?

As much as coaching should be about the students; I was learning from them as much as they were learning from me. My philosophy: I strive to be a teacher as much as I dedicate to being a student. MOM 2.0 has taught me more about myself than any class I have taken, any lecture I have listened to, and any workshop I have attended.

The spotlight that shines on a coach is apparent, but during a game, the coach steps into a different role, one that is behind the scenes, out of the spotlight. As a ‘mediator’, the coach can observe, appreciate, be mindful, and learn from the participants and the game that they play. The full 60 minute class transforms into an organic learning process.

What I have been taking away from these 2.0 sessions is my enjoyment of being a coach that mediates; admiring the players playing, while still guiding softly. This ability gives my career meaning and purpose.

Introspectively, MOM 2.0 has been transformational. Changing the way people think about health and fitness through structured actions and classes is truly “next level”, aka “2.0”. In this case, thoughts have influenced actions. The glimpse of what comes next is through MOM 2.0’s curtain call. In this case, the team’s last bow comes in the form of an action that influences thought.

I have always thought of “2.0” as the next level in fitness; faster, stronger, smarter, and tougher. But as I grew to understand what people took away from each class, it was beyond skill building and technical mastery, it was life enhancement and positive change.

As your coach, I have made a gift in your honour to Right To Play. Words cannot describe the power of what we have created. At its simplest, we are a group of adults playing together! Having this right to play is something I am grateful for, hence why I have decided to donate to this charitable organization. It is through this philanthropic action that the legacy of our Team Mind Over Muscle 2.0 will continue to echo throughout our lives and beyond.

I am honoured to have been able to lead you through this beautiful journey.

Continue to 2.0.

The way we interpret holistic fitness and health is truly ‘Mind Over Muscle’. The way we motivate ourselves to get out of what we put in is truly a ‘2.0’ effort.

“Love of humanity”, “what it is to be human”, and “private initiatives, for public good, focusing on quality of life” are definitions of philanthropy. This is ‘3.0’.

As one chapter ends and another one begins, I end off with a new and improved send off,

Act 2.0, Think 3.0,

Julian

Julian’s 2.0 Holistic Fitness Event

This video showcases the accumulation of my career efforts. It represents my life’s work thus far. Though small, grassroots, organic and humble, this single drop, into the ocean of fitness events around the world, hopefully represents the future of fitness. My goal was to bring together many talented instructors from around the city, ranging from yoga to cross fit, dance to bootcamp, pilates to pre-natal, minimalist to choreographed, and cycle to MMA, to showcase our potential to work together to deliver a premier fitness event experience like no other.

The event started with opening remarks to introduce the event charity, The Humber River Hospital Foundation, and motivational words to set the tone for the hours to come. It quickly shifted into the YANG portion whereby 12 high intensity movement instructors put the attendees through 10-15 minutes of their teachings. The day flowed into the YIN portion whereby 2 yoga instructors regressed the high energy into a calming and relaxing energy. Our appetites were satisfied with the YUM portion whereby post-recovery quinoa salad bowls, date and nut energy-replenishing bars, and refreshing green smoothies were consumed. While taking in the yumminness of the food, our thoughts were provoked by a Doctor of Naturopath, a Practical Everyday Nutritionista, and a resilience teaching Life Coach. Closing remarks were made to leave participants with positivity and success.

Many thanks go out to the instructors that dedicated their time and effort. Without them, there would be no 2.0.
Many thanks go out to the participants that pushed themselves through a physically and mentally challenging experience. Without them, there would be no 2.0.

2.0 does not represent the next level of skill or merit. It represents the next level in human interaction and delivery of life enhancing information. I created this event in hopes of underlining togetherness, camaraderie, teamwork, community, in the name of philanthropy and good will.

Be on the lookout for 3.0!

A new view on the past, present, and future?

Dear Friends,

As the holiday season approached, I felt the urge and responsibility to write some thoughtful words. Being that I am in the industry of motivation, and an individual that tirelessly aims to spread positive, I typed up words of guidance to my students, one that nudged a 2013 year in REVIEW, instead of an all too common 2014 idealistic goal-setting preview. An edited version for you as follows:

“As we have snuggled into the thick of the cold, and embraced holiday hibernation, we also enter a time of reflection and contemplation. We approach a new upcoming year with hope, promise, and eagerness, but naivety too. We dream before we reflect. We want more than we have. We start new goals before we finish old goals.”

After this passage that questions our new year’s resolution process, I proceeded with the assignment prescription.

“Please cross-examine the success of 2013 with a ‘year in review’. Reflect upon your goals for this year and ask yourself if you’ve completed them. Target things that are habitual, financial, lifestyle-oriented, physical, mental, nutritional, career-oriented, spiritual, etc. Write a paragraph describing these goals, the path you’ve taken to achieve them, and comment on the journey. Aim not to judge, but simply report. The purpose of this activity is to bring awareness into 2014 so that you start your year rationally and realistically.
I wish you all a 2.0 holiday, taking your chance to rest to the next level.

Play hard, work hard, rest HARDER!

Sincerely,

Julian”

Now that the holiday is ending, I am writing a follow up to my pre-holiday words of guidance. I hope these thoughts will guide you not only through a few weeks, but perhaps throughout the rest of the year. These thoughts have risen to mind as a result of the unfolding of my new life chapter; a moving out of the nesting home of my parents’ and into my own brand new condominium.

A change of habitat is overwhelming and consuming. It is pushing me, pulling me, and stretching me more than any yoga I’ve ever tried. I am embracing the experience as much as it can be held with love (over force). My friend ‘time’, lagged on with many delays in the beginning during pre-construction and pre-occupancy, and now, post-construction and post move-in, ‘time’ is always fleeting! Don’t even get me started with ‘space’, before, there was too much space with too little things, now there is too little space with too many things! Time and space; the most mercurial of house guests. I digress.

As a host, home owner, butler, maid, caretaker, DJ, manager, interior designer, contractor, accountant, financial advisor, and chef, all in one, I never thought I’d say that I feel the shackles of independence; freedom truly does come at a cost. I am learning that these first world issues, as superficial as they can be, still do provide deep lessons to be learned. These “moving” growing pains have given me moments of growing gains.

The reorganization and purging of my life’s belongings has given me reasons to stop, breathe and smile, as I reminisce with old photos, journals and memorabilia. The financial planning challenges have forced me to call upon my skills in fitness in order to make it through: exercise diligence, nutritional consistency, fuel budgeting with marathon training, etc. The stress of uprooting from my only known home has forced me to create my own home dynamic and plant my own roots. This snow storm clashing of past, present and future is turning out to be a blessing in disguise. I am learning that it is in the moments of struggle and challenge where optimism and positivity shine brightest.

1. Reflecting upon the PAST,
2. Celebrating the PRESENT, and
3. Dreaming up the FUTURE…

…are three seemingly equal parts to the planning process of self-development. But in recent readings and life experiences, not quite so. We use these elements of the time continuum to base our actions and behaviors. Depending on our tasks, needs and wants, goals, or inclinations, we tap into our memories of the past, our actions of the present, or ideas of the future to get those things done. But do you use this planning process to your advantage? Do you think too much in the past? Are you a dreamer? Have you been accused of being reactive versus proactive? Is there a balance in your past/present/future thinking?

I believe a deliberate amount of effort needs to be dedicated towards developing awareness of our three elements of time before we commit to any plan of action. Once an awareness arises, we can then use these time elements effectively to create a holistic, well-balanced pathway towards achieving our desires.

As an example of imbalance, the new year bombards us with the typical preaching articles, tips, and advice on how to improve in 2014, the same old “New Years Resolution” chatter takes precedence. The focus of these articles are solely on the FUTURE, without much regard for the past and present.

As someone who actively ‘thinks different’, I advised to reflect upon the PAST with a ‘year in review’ assignment, because I felt it was under preached and under practiced. Why plan goals for the future when one hasn’t accomplished goals set from the past? The idea of doing more when not knowing what has been done has deterred our ability to be present.

An all too common imbalance is our society’s inability to live in the moment. The PRESENT is defined by the midpoint between the past and future. Our imbalance of this midpoint is a result of our insecure ‘needs’ of the past or our irresponsible ‘wants’ of the future. I believe the only way to correct this imbalance is to let go of the idea of filling every moment in time and every pocket of space.

Pause and breathe!

Don’t get caught up with planning meticulously for the future; it’ll leave you with baggage from the past. Don’t lose yourself in the past; you will miss the flight to the future. Allow yourself to get out of the past and future in order to live in the present.

If we were to personify the past, present, and future, we might see the past as a University Professor, the present as a Buddhist Monk, and the future as an Entrepreneur. The professor’s mind is filled with memories, stories, culture, and academia. The monk’s mind is filled with appreciation, awareness, open-mindedness, and mindfulness. The entrepreneur’s mind is filled with promise, hope, determination, and dreams. Our minds are filled with what fill theirs. Each and every one of us are made up of these personifications.

My use of these three elements of time is to provide a re-balancing of thinking. Do not to think only of the future, because that can be unrealistic, limitless, and unproductive. Do not think only in the present, because that can be consuming, obsessive-compulsive, and narrowing. And finally, do not think only of the past, because that can be biased, limiting and judgmental.

WE MUST USE THE PAST PRESENT AND FUTURE IN BALANCE AND BE AWARE OF THEIR INFLUENCE ON EACH OTHER.

We must honor these elements in varying, but all-inclusive degrees, relative to our purpose and meaning.

In question, ask yourself:

– Are your thoughts dominated by the past? 
(I remember when…., I used to…., I shoulda/woulda/coulda…)
- Are your thoughts dominated by the present? 
(I need to…, I want to…)
– Are your thoughts dominated by the future? 
(I wish…., I’m going to…., I will be….)

In suggestion, try to:

– Use your past as a reference, not as an evaluation
– Use your present as map, not as an agenda
– Use your future as a journey, not as a destination

In conclusion, a quote to ponder:

“Our lives are not our own. We are bound to others, past and present, and by each crime and every kindness, we birth our future.”
? David Mitchell, Cloud Atlas

All the best in 2014,

Sincerely,

Julian

Adding Before Subtracting

A not-so FAQ from my cousin (young skinny female): “I want to build strength and muscle, what should I do!?!?”

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I smiled after reading this question from my cool open minded cuz from NYC.
Often we hear of weight loss questions, how to combat fat gain, reducing this and cutting out that; always subtracting! It is not often that we inquire about building, gaining, growing, increasing, and adding! In elementary school, I was curious about why we always learned addition before subtraction. I believe there is value in the order of things, not simply in the content of things. We must re-evaluate this concept in the world of functional fitness and health, and perhaps growth and development, longevity and sustainability.

I responded to my cousin with animal references for a more visual approach:
“Believe it or not, your results depend more on how eager and dedicated you are to diet, nutrition, and rest…the building, resting, growing, adding part of metabolism. You must eat like a CARNIVOROUS BUNNY. Lots of leafy greens, lean meat / seafood, and tons of water. Your intake is more important than your output at this early stage, so you must WORK LIKE A HORSE AND REST LIKE A BEAR.”

The “work hard, play hard” mandate needs updating. The one that I promote is “work hard, play hard, REST HARDER”.

I went on to prescribe her 4 primary exercises to focus on that are multi-joint, high load, low reps, multi-set, and maximal effort sets.

In 4-6 months, you should aim to:
1. Deadlift (Goal = 50% bodyweight)
2. Front Squat (Goal = 50% bodyweight)
3. Push Up (Goal = 10 perfect push ups on toes)
4. Pull up (Goal = 3 full underhand from hang position)

Before I recommended any specifics with diet, I explain this general rule of thumb on adding before subtracting:“drown out the bad with the good”.

I believe everyone in this overworking society has food vices and a foodie side to them. We use food to balance shortcomings, emotional imbalances, and pleasure versus pain issues. Admit it, we just don’t make beautiful mounds of kale and spinach, carrot and celery sticks for our holiday dinners, that wouldn’t be holiday, that would be festivus! Instead, continue with being the foodie that you are, someone that relishes in the world of culinary creativity, and add the extra goodness of health beforehand, like a garnish to a beautiful evening. “Before I devour that Confit de Canard on a bed of herb roasted hash frites and side of butter sauteed green beans, accompanied by my favorite bottle of Cab, and flourless chocolate cake to finish….. I’ll prepare myself a small kale and spinach green smoothie”.

If you can commit to adding that small bit of goodness into each holiday-like meal, overtime, your commitment will become a conditioned behavior and thus will lead to a lifestyle of more good than bad! The amount of good will start to tip in your favor as positive changes start to rise over the negatives, hence a drowning out of the bad with the good.

There’s no reason to subtract all the joys of life away. Elimination dieting is most often short lived and usually fights back with a vengeance. The ultimate is living with the joys of life as a bunny-horse-bear by adding before subtracting, and loving the way you look and feel for it all.

Cheers to a results bound holiday season,

Julian

Talk The Talk, Then Walk The Walk

Gain control with your words first, then take action!

As a super avid fitness and lifestyle coach, I too have my struggles. I promised to clean up my summer of “100% paleo, 80% of the time” foodie-dominant attitude by going strict Paleo for the month of September. Honestly, I have been struggling with eating a cleansing and detoxifying Paleolithic diet for the last two weeks (high quantity and quality vegetables and fruits, low quantity nuts, seeds, and meat/seafood). Relatively speaking, I know I can do better.

My consistent pursuit for cute and comfy, hipster-ish and super trendy café spots in Toronto seem like a treasure hunt I will play for the rest of my life. My hunger for that “je ne sais crois” small dessert treat beyond a bowl of fruit seems to haunt me each night out with great friends and fantastic food. My authentic Chinese family dinners aren’t paid justice without that one staple and integral bowl of infamous white rice. The denial of the joys in life seems like a never-ending struggle…. excuses, excuses right? Based on this difficult transitional phase from summer ‘lax attitude to fall “let’s get back to business” attitude, I’ve called upon my secret weapon… EDUCATION!

Taking 10 minutes of my rare spare time, I devoted all of my energy towards tip searching; scouring the internet for all there is to do about #habitbuilding, #temptationcures, #getridofcravings101, #top10willpowertips, etc. I landed upon two blog posts that I have been practicing and preaching in my classes and training sessions:

James Clear from the blog “Buffer” – (A blog about productivity, life hacks, writing, user experience, customer happiness and business.)
http://blog.bufferapp.com/a-scientific-guide-to-saying-no-how-to-avoid-temptation-and-distraction?utm_source=swissmiss&utm_campaign=281832f635-RSS_EMAIL_CAMPAIGN&utm_medium=email&utm_term=0_2660ad4d17-281832f635-393320153

James’ Tips:

•  Use empowering “don’ts” versus willpower draining “can’ts”
• Make your restrictive statements into accepted statements. Embrace the change you are working towards, don’t fight it.
• Affirmative statements, if used strategically, can provide psychological feedback systems that result in successfully conditioned behaviors and actions.
• Instead of saying, “I can’t eat ice cream”, say “I don’t eat ice cream”.
• Instead of saying, “I can’t skip my workout today”, say “I don’t skip workouts”.
• Choose to be the victim of your words or the architect of your words; you have choice, you have control.
• Learn how to say no to unnecessary commitments, daily distractions, and pointless temptations so that you can live a more productive and healthier lifestyle.

The second blog that I highly endorse to those who need a Dexter “code” of conduct is a tip list by nerdfitness:http://www.nerdfitness.com/blog/2013/04/08/the-paleo-diet-debunked/

• EAT REAL FOOD. The less ingredients; the less steps it took to process; the healthier it will most likely be for you.
• Minimize consumption of grains and dairy if your goal is weight loss. Consider eliminating foods completely and then add them back in after a few weeks to see how your body responds.
• Understand that you can’t outrun your fork. Your diet will account for 80% of your success or failure.
• Eat more vegetables. No, corn doesn’t count.
• Try to consume 1 gram of protein per pound of lean body weight each day.
• Minimize liquid calories.
• Don’t have cheat meals – instead, make conscious decisions when to eat ‘unhealthy foods’ and then get right back on track.
• Focus on building permanent small changes rather than sweeping changes that only last for a few weeks.
• Relax! Do the best you can with what you have, where you are.

Currently, my goals dictate my behaviors, my behaviors dictate my performance, my performance dictates my success, and my success dictates my satisfaction. This waterfall of cause and effect works to get things done but no where do I imply an outcome of happiness. Happiness to me is a form of enlightenment that only comes during the process. As we know, the reward is the journey, not the destination. Glimpses of happiness and enlightenment are rewarded when we experience things such as flow, enjoyment, mastery, and understanding. We all have high points and low points, but it is in the high points that we shine brightest and act as the superhero we strive to become.

Eating strict paleo doesn’t mean I am one bite closer to becoming Batman, but the moments I earn my personal bests, or teach a stellar class, or go through a day without feeling bloated or sluggish, or wake up feeling fully charged are tiny reminders that my diet rules are not limits or restrictions, but phrases and words that empower and enlighten.

In conclusion, you won’t walk the walk, if you don’t talk the talk.

Creative Outlets

We all have work, priorities, jobs, and daily ‘to-do’s’. We set aside space in our schedules and give up quality time for these activities. We work hard to complete these activities. Sometimes we work too hard to complete them. We lose sleep, we lose time, and we lose sight of why we do them. Like robots, we are unable to think, we just do. We become lost, we become desperate, and we become defined by this work.

Most times, we do these activities because they provide as a means to an end. But when and what is this “end”? Why is the end that we think of the true meaning of our happiness? Why do we continue to chase the carrot at the end of the stick? Why is the reward always one step ahead, one grasp too far? We are living in such a fast-paced, consumer-based, material world, that there is never enough means to supply the demand.  The demanding end is a quick sand cyclical trap to a lifestyle of work, priorities, jobs, and daily ‘to-do’s’.

Alas, realistically speaking, this description of a career and daily chores is somewhat on the dramatic side. We do because we have to survive. We do because we have to provide for our loved ones. We do more because we want more. We do these things because it gives us something to do versus nothing to do at all. But what if we could manage a to-do list that is comprised of things we have to do, and things we WANT to do. Let’s take the lead from some of our world’s most significant people; people who have done significant things, but also make time to do less significant things…things that still make them significant.

• Albert Einstein – Violin  
• Mahatma Gandhi – Charkha (Spinning wheel)
• George Harrison – Gardening  
• Steve Jobs – Graphic Design 
• Oprah Winfrey – Acting / Drama
• Sigmund Freud – Antique Sculpture Collecting  
• Kanye West – Fashion
• Steven Spielberg – Video Gaming 
• Salvador Dali – Photography
• Lance Armstrong – Running

Honing in on your hobbies, passions, interests, intrigues, is tapping into not only a different part of your brain, but MORE of your brain. These outlets of creativity allow the brain to create new connections, new transmissions, new pathways, and ultimately new ideas. This breath of fresh air for our brains helps rest, refresh, reset, regain, replenish, and reinvigorate our enthusiasm for everything that we do.

I have a fond interest and intrigue with fashion. My latest adventure is the creation (re-creation) of the ‘glasses safety chain’. I firmly believe that form must meet function, design and engineering can coexist, the inside should look just as good as the outside, and a piece should always aim to optimize your style of living.

Overcoming Obstacles Is Conquering Fear

A few months ago, I wrote openly about my life long battle with Eczema, an autoimmune condition from the disease, Atopic Dermatitis. I regarded my skin disorder as a fear of mine because it limited me to my weakest self, I was afraid of it because I always felt conquered by it.

From the start of 2013, I aimed to take a stand. Through a combination diet of The Paleolithic and The Anti-Inflammatory (must respect the food), re-introduction of topical skin medication (must respect the Doctors), and a much stronger focus on sleep and stress management (must respect the physical body), I was not able to conquer it after all. I realized one such disorder could not be fully cured. It is a realization I stubbornly ignored my whole life; an opponent I was not willing to submit to, a fight I was not willing to back down from.

I realized that I experienced so much pain and displeasure not from the disorder, but from my stubborn attitude. My disorder was, and is still sometimes, a mirror to my own bad behaviors, an excuse to blame for my personal vices, and disrespect for my body for having such a genetic flaw. Ultimately, my Eczema can spiral downwards if my attitude, behavior, and desires are not controlled.

What most defines my character growth up to this point in my life is my ability to let go of the battle, free myself of this never-ending cycle of stress, and come to the peace that is acceptance.  Understanding the intricacies of my fear and how it can be managed gives me the freedom my mind and spirit struggle for. Accepting my Eczema in its natural state within my body allows me to gain control and focus on what can be done. I no longer cloud my mind with what I cannot do and what I am limited by, I take action.

I am writing this small follow up because it transitions into another example of conquering fears. In my case, I have controlled fear through the steady route of acceptance and gaining control. I have taken my time, put in the time, and measurably progressed towards a pinnacle of success. This process has taken months of in-depth intervention. Conquer, control, overcome; these are heavy-duty words that can describe gigantic life-changing events like mine, but sometimes, there are anomalies. There are short and sweet moments in life that truly amount to gigantic feats but in a small David-like instant.

I wanted to contrast my vast fear conquering journey with a tiny moment; seconds in length, that I am so proud to be a part of. The link to the video below shows how the action of overcoming obstacles and conquering fears can come in all shapes and sizes, in all lengths of time, and through each and every one of us. We simply need the courage, the determination, the discipline, and the attitude to be our own life coach.

Special thank you goes out to THE DEVASTATOR for trailblazing the path to excellence; overcoming obstacles and conquering fears, one jump at a time.

“Hungry for Change” - My Cole’s Notes

I have seen “Hungry for Change” three times now and each time I see it, I hate it more but I love it more.

The documentary delivers a mini story line that is extremely cheesy. It tries to appeal to yuppy women in their 20s and 30s. Extreme FAIL. I dislike the storyline so much that it makes me cringe and laugh and cry at the same time.

BUT, and a big BUUUT! The experts, who are success stories themselves, put out great points and takeaways, enough to keep me watching each and every time.

Below are my quick “cole’s notes” that I’d like to share.

Intro themes

- We are no longer eating food, we are eating food like products

- Sugar is the cocaine of the free world

- People are overfed but starving to death

- It’s not just what you’re eating, it’s what’s eating you

Fat

- We are programmed to eat fat

- Holding fat is a survival mechanism

- Our most essential organs are made up of fat (e.g. the brain)

- MSG excites part of the brain that triggers fat uptake –> BAD

Hunter Gatherer Gardeners

- High nutrition, low calories

- We need to be more like them

Modern day “Gobblers”

- High calories, low nutrition

- In the past, we used to feast because there were many famines, nowadays, we feast but we do not experience famine

Mindset

- Everything is based on what you eat, what you drink, and what you think

- We eat products that make other people money

- People live in invisible prisons of addiction

- Cigarettes and foods have addictive qualities – these industries purposely make chemical concoctions addictive

Environment

- We live in an indoor lifestyle, a sitting lifestyle

- We have lost the will to maintain self-responsibility and put that reliance on therapists, doctors, and instructors

Diet Cola

- The worst thing for you – they are a nasty combination of highly processed, chemically altered, strategically composed, sugar and caffeine –> craving and addiction

- Pilots know not to drink Diet Colas because they can disrupt vision

- Diet colas cause carbohydrate cravings

- Diet cola manufacturers fund studies, and these studies are published. It is not a 3rd party producing these studies.

Sugar

- Fat is not the issue – fat free means all sugar or carbohydrates

- Low fat diets make you constantly hungry – there are no healthy fats to keep you satiated

- White products are refined pharmaceutical versions of the natural plant based version

(e.g. Cocaine from Coca leaves, white sugar from sugar cane/beetroot)

- Stay away from high fructose corn syrup, stay away from isolated forms of sugars

- Common breakfast foods are loaded with sugar

- Fat does not make you fat, sugar makes you fat (insulin response)

- Beta endorphin rush to relieve stress

- Sugar kills more people on this earth than any other drug on earth combined

Diets

- Diets are temporary

- Do you want to be healthy temporarily?

- Do you just want to look good temporarily?

- People are looking to just look good, changing themselves from the outside in…..approach needs to be from inside out

- People set themselves out for failure, variations of calorie manipulation, carb/protein/fat ratio manipulation

- Supermarket eating will force you to always be “dieting”

- Imagine we are living in a zoo, normally, our fellow chimps would be fed normal veggies and fruits they would find in the jungle, not captain crunch. We are not feeding ourselves food that we would be eating in our natural habitat, we are eating captain crunch.

Take away principles

- I can have it but I don’t want it

- Refrain from restricting

- Add in the good stuff and that will crowd out the bad stuff

- Add so much good that the bad won’t even be an option

- Drown out the bad with the good

TED Talks – “How To Use Experts and When Not To” by Noreena Hertz

Below is my summary of Noreena Hertz’s ode to “experts”, and a mission statement to those who “follow” semi-blindly. What Noreena had to say was something we all know but don’t hear enough. It is easy to tell people to stop acting like herds of sheep and mindless cattle. It is easy to tell people to ‘think for yourself’, ‘speak up’, and ‘use your gut feeling’. It is difficult to express why it is important to understand both sides of the story. She communicates the importance of empathizing with both the storyteller and the audience. She leaves you with the “why”, which will question your own roles you’ve adopted as an expert, and hopefully answer them at the same time.    

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All too often we put all of our trust into experts. They have the information and knowledge we need. They have the experience and credentials to back it up. We rely on them to answer our questions. But many times, experts are wrong. Experts make mistakes.

Experts must prove themselves. If we hold them on pedestals, they must guarantee their place. We must challenge them. We must stir up controversy, argument, debate, and conflict to ensure our experts are truly leading us safely and responsibly. We must persist.

High quality answers require high quality questions. If we hope to get the most out of our experts, we must be armed with questions that shake up their methodologies, opinions, and actions.

On the other side, as experts, we need to value disagreement, discord, and difference.

Redefining the relationship with experts means to amplify the voice of democracy, rebellion, and doubt. We must all understand that the question is just as, if not, more important than the answer. And that the experts we all blindly follow can make mistakes, falter, and descend when critiqued with confident disagreement.

In order to create experts of the highest regard, we must create them ourselves. Sitting back ignorantly, passively taking in their every word puts everyone at a disadvantage.  We must actively partake and dispute, dare to confront and challenge, until we get the most out of our so called “experts”. This healthy back and forth prevents stagnation. It ensures a passion and desire to always be learning, sharing, and growing.

Client question: Smoothies?

Dear Julian,

A lot of these smoothie recipes nowadays are quite comprehensive and cover a wide variety of dietary needs and nutrients. At times, they seem like a meal onto themselves. 
Therefore, my question is, how should smoothies be taken? As a meal substitute? Meal supplement? Snack? Pre-workout snack? Post-workout snack? 

Signed,

Confused

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Smoothies are meant to optimize.

If you are in a deprived state of nutrition, convenience, time, and resources, then smoothie.

Whole foods cannot be replaced. Mother nature did not invent smoothies, they are man made to cope with our stressful and demanding lifestyles.

For athletes, they help immensely with getting the body what it needs to recover, grow, and repair, but that speaks again to the high demands that we put on ourselves and the results we aim for. High level performance requires higher means of energy and fuel supply, and therefore a higher level method of delivery.

Do not meal replace with smoothies, only enhance with snack smoothies and post recovery smoothies. Drinking your food and eating your water is a luxury that we can afford. Do not take advantage of this ability, but make the best of it.

Do not just chug your smoothies, chew them. Allow for your saliva to mix and mesh with it. (http://www.youtube.com/watch?v=lbW3MmRWg_s) Paul Chek reinforces this act of chewing because it tells your brain that food is being consumed instead of liquid, and turns off satiety activity, allowing your hunger to be satisfied.

Experiment with different types of smoothies, not just sweet tasting smoothies, but green smoothies made up of all vegetables. This will give you creativity and freedom over the tool of smoothie making. Once you have achieved creativity and freedom, it no longer becomes a necessity, something to depend on. It transcends into that life optimizing category. It becomes your secret weapon.

For myself, my career that I have chosen forces me to go above and beyond, but If I was on vacation, I would most likely eat my foods rather than drink them. The act of eating food gives you a mindfulness that drinking cannot. When you respect your food by eating it slowly and savoring it, you will start to appreciate it to the utmost, and be grateful that you have it, and plenty of it.