CHEERS TO A GOOD LIFE
Seeing September on the calendar just reminds me of binders, notebooks and first day of school outfits! Something about September makes me want to organize and plan. It could be the conditioning of just always going back to school as the fall approaches.
Even as adults this rings true. Throughout August I received a good amount of inquiries on coaching and getting back to a routine. I get it, especially after this year – squeezing all you can out of this summer is the right move.
A lot will be happening in these coming months with the election and pandemic weaving its way through our lives. Some routine and structure can be a good thing.
Usually, I like to go away in September and reset in October – but 2020 ain’t allowin it.. So my reset will begin a bit earlier. I am long overdue for some structure!
I’ve been ok but there have been some days I would have cake for breakfast and dinner. This was last Tuesday!
Not until Labor Day will I set out for this health journey. From now til then I will have gone down a long list of treats starting with fried chicken and ending with doughnuts.
So enjoy this issue. Keeping it lite – but can’t wait to share some of my success and failures in getting the mind and body back under control 🙂
What I am experimenting with this week 🍄
By the time the next issue rolls around, I will have included lions mane mushrooms alongside my morning coffee to increase some focus.
I am a morning person and pretty focused from the jump. I’d like to see if I can improve it and I will have a couple of my clients test it out as well.
This will be after 1 week of no coffee or decaf and then reintroducing coffee with lions mane.
Lion’s mane mushroom is a nootropic food very popular in traditional Chinese medicine. A large body of research has focused around this brain-boosting mushroom in the last few years, and the results are nothing short of astounding.
I’ll provide some feedback and more info for next time.
I will also continue to supplement L-theanine which I will get into more next issue.
When I program movement patterns and exercises for my workouts, my first and foremost thought is – how can I generate more energy from this workout as well as train for either strength, speed, explosiveness or power.
Not a huge fan of fatigue and burnout or feeling drained after training sessions.
There are times when it calls for leaving it all out there but even then, the activity or workout is worth the effort.
It’s so important for your training to give rather than take. Over the past month, I’ve been including track sprints to my workout.
I do incorporate some type of sprint whether on bike or rower but as for the past couple of months my body wasn’t having that.
Sprinting is at the top of the list for keeping the body young by flooding the bloodstream with anti-aging hormones like testosterone and human growth hormone, and boost neuron function in the brain!
When we call on our fight or flight attributes; we stay youthful, powerful, vibrant, and self-confident. Sprinting is the only exercise in all of the inventory of exercises that survival depends on. All mammals share the characteristic of having the ability to go from zero to flat out immediately.
Running sprints delivers maximum results for bone density, joint and connective tissue strength, and fat reduction, but you can benefit tremendously from all forms of sprinting, and perhaps work your way up to eventually performing weight-bearing sprints.
I never just stretch and go sprinting. A thorough activation process of getting the glutes, quads, and hamstrings need to happen. Save the sprinting for after your workout! Make sure you hit glute bridges – single-leg deadlifts – squats and some core before you get moving.
Also don’t sprint fatigued!! I wouldn’t recommend a track sprint after a muscle fatiguing bodybuilding workout – add track sprints to more functional and explosive based training. Bike sprints or Rower sprints would be best after a big volume workout.
Start @ 4x 10-20 seconds all-out sprints, with two to four minutes rest after each sprint, just three times per week.
If you don’t have access to a track
- Row machine
- Air-dyne bike at gym (whenever the hell they open)
If you repeat a work effort that’s a little too long, too many times and without enough rest between efforts; the workout becomes a suffer-fest and ammonia bath. The opposite of what we are looking for.
Keep the effort and time of completion even, once performance declines or more effort is required to sustained performance, your sprint workout is over. Go hard and go home!
All-out sprints send a powerful adaptive signal to your genes to shed body fat, turbocharge fat burning, and boost hormone levels for an anti-aging effect. While the hormone spikes are brief in duration, the genetic signaling effects of a sprint workout last for hours and days afterward.
I receive a lot of inquiries about “what should I eat” “what diet is best for me” etc. I wish the answer was that simple.
I have been working on a guide to breakdown what every diet is made of as well as go through each diet and separate its components.
The objective of this guide is to provide you with enough information on the how to’s to build your own nutrition plan and have it “actually” work. Also to help you understand your body and what would work best for you
The guide is called…
Nutrition in a Nutshell
Everything you need to build a working diet for yourself
The guide is comprised of multiple sections to take you through my process on how I would coach someone that wants an understanding of all the information that is presented out there.
I also go through the diet strategies I use and 5 principles that help me sustain a more healthy than not eating regiment.
I would really appreciate some feedback on how I can improve this guide or opinions and arguments to any of the information.
If this is something that may interest you, email with the word “guide” to firstname.lastname@example.org and I’ll send it over.
I will include some questions alongside the guide as well. The more feedback the better so please share it with others if possible. I will eventually send it out to my readers once all the details are worked out.
T H A N K Y O U
EPSON SALT BATH
I mentioned magnesium last week and the many benefits it has for relaxation. Today, I’ll piggyback that idea with a nice warm bath (relax emoji)
A go-to recovery move for me is an Epsom Salt bath. Epsom salt is a natural exfoliant and anti-inflammatory remedy that can be used to treat muscle aches and soreness. It’s a mineral compound of magnesium and sulfate.
For my dudes – don’t knock a bath until you try it. And ladies – if you haven’t been making the time-well, you deserve it! Block out an hour, light some candles, play some tunes and soak.
Magnesium is critical to the production of energy in cells. By increasing magnesium, you can feel revived without feeling restless.
This is a much more calm energy as opposed to how you feel from caffeine consumption. It’s a gooooooooood gooooood feeling – trust me!
The sulfates in Epsom salt assist the body in flushing out toxins after a hard-charging couple of days or even just a day of training – or a mean hangover.
I use Dr. Teals Lavender & Eucalyptus for my soaks. It smells great! Not only are you going to get a good dose of magnesium to help relax your muscles, but it can also help relax your mind.
40 minutes in total. The first 20 minutes give your body time to remove toxins from your system, while the last 20 minutes allow you to absorb the minerals in the water and help you emerge from the bath feeling rejuvenated.
Also good for:
- Headaches (including migraines) and arthritis pain
- Boost plant growth (1Tbsp under the soil)
- Itchy skin & bug bites
I know I may be a little late with this cocktail but some Tequila or Mezcal and Topo Chico with lime is flat out awesome during these hot days. They’ll creep up on ya but still delicious.
I like Casamigos (cool looking bottle and taste great). Topo Chico is the best sparkling mineral water from Mexico.
I’ve also made some margaritas :). Another cool tip is to use a grapefruit Zevia (stevia-sweetened soda) with some tequila or mezcal.
You’ll get drunk faster because grapefruit up regulates the PPR enzyme or one of the cytochrome pathways in the liver – that’s why people drink grapefruit juice when taking certain drugs – just sayin…
Cool research on how to drink beer and not get fat – via Ben Greenfield
In a new study it appears that, as the researchers noted, a moderate beer intake does not blunt the positive effects of high-intensity interval training on body composition.
Meaning, if you drink regularly but you do HIIT training, you’re going to be far less likely to gain fat, which I think pretty much sums things up quite nicely in a nutshell.
If you’re going to drink alcohol, exercise preferably with high-intensity interval training. And at least from the body composition side of things, you’re probably not going to struggle as much with weight gain, specifically visceral fat gain, at least if you’re one of the young healthy adults in this study.
I use it in the mornings after a couple of drinks the night before and sometimes if I feel like I need a boost without reaching for a cup of coffee.
It’s a superfood blue-green algae, which is a freshwater plant that is able to grow in both fresh and saltwater. Adding spirulina to your routine could help detox your body, boost energy levels and even enhance brain function.
GET ENERGIZED & FEEL VIBRANT
If you’re in your 30’s or older, it’s common to feel that energy may be lacking or a bit more tired. Your doctor would tell you to up your B vitamin and maybe get some iron in.
While being completely caffeine-free, Spirulina is a natural source of iron that promotes energy metabolism – it contains an array of B Vitamins, as well as 60-70% complete and quickly absorbable protein.
PERFORMANCE – WORKING OUT
Iron is an essential part of our red blood cells, which transport oxygen around the body. This means it helps us produce energy in our muscles. Lots of exercise means you use up your stores more quickly, so active people can get depleted.
Spirulina contains 58 times the iron of raw spinach!
A good read especially if you’re in NY. The article is titled “NYC is Dead Forever” and it’s by one of my favorite authors and podcasters James Altucher. He provides some fascinating information!!
My good friend Craig Stanland, a TEDX speaker and author is well into his kickstarter for his book “The Blank Canvas: How I Reinvented My Life After Prison.”
Craig is a cool dude with a wild backstory. I was in awe when I heard his story!
He was a guest on James Altucher’s podcast recentlytalking about the book and his story. It’s an incredible story and an amazing book. Info on the podcast and more about Craig
Check out this short video on Craig’s story
Have a wonderful Labor Day weekend!!
I’ll see you in 2 weeks✌🏾
Just a reminder – If you can reply to this email with just the word “guide,” I will send you the first draft of the “Nutrition in a Nutshell” guide.
Also, I am writing from a doughnut shop in Connecticut on the way to Rhode Island & Maine for lobster rolls and more doughnuts – Read the last issue for some good eats along the way.
R.I.P Chadwick Boseman – Wakanda Forever ✊🏾