Weekly Morning Energizer: How To Start Everyday Sexy

Mornings. You either thrive in them or shrivel up into a heap of pathetic whimpers. Regardless of whether you are a “morning person” or not, the way you start your morning says a great deal about how the rest of the day will play out.

 The key is to actively take control by implementing a routine. The morning is often touted as the “magic time”. If taken advantage of, unspeakable levels of productivity can ensue…

 Now, I know this is true for myself. But it may be the opposite for many others. Even so, everyone needs to muster the testicular fortitude to harness the power of the morning. With such busy, passionate (or not) lives, there really is no better time to use toward furthering your goal of world domination (among other things, of course).

 This means:

 1)Knowing exactly what you are going to be doing upon waking.

2)Actually starting what it is you need to do

3)Eliminating meaningless distractions that kill productivity (Facebook, phone, Twitter, shiny objects, etc…)

3)Doing it everyday

 *Tip- Write what needs to be done the night before, down to the time you will do it in.

 Yes, I’m sure this has been preached to you all before. There is a reason for that:

 It works. And it works well.

 All it comes down to is that testicular fortitude (or ovarian vigor) and confidence to actively take control. It may be the first hour or the first few minutes of the day, there is some place where you can improve.

 Where To Begin?

 Like all things, the most difficult part is starting. What I have found is that getting the blood flowing and heart pumping is always a precursor to something great. It clears the mind, stimulates the nervous system, and is always a good idea.

With that in mind, my strategy has been to implement a series of simple bodyweight exercises and mobility drills upon waking. This has been extremely effective in shooting me straight into what needs to be done for the morning, as well as taking care of some much needed mobility work. Once this becomes habit, your morning will never feel the same without it.

Enter The Morning Energizer:

Below is an example of a series of movements that I complete every morning. Feel free to modify, steal, and share. Your routine can range from as simple as two movements (squats and pushups), all the way to a full on mobility warmup incorporating multiple movement planes and activations.

Note: The original plan was to shoot video of each exercise, but there are many resources available. So, in the name of productivity, the exercises are linked to videos from other coaches in a separate window.

1)Thoracic extensions on foam roller -12-15 reps

2)Squat To Stand -8 twists each side

3)Reverse Lunges -10 reps per leg

4)Dive Bomber Pushups -15 reps

5)Striders (Skip to 5:50)-10 reps per side

6)Pull ups (Door frame pull up bar) -10-15 reps

7)Wall Slides -10-12 reps

8)RKC Plank -As long as possible(Thanks to Bret Contreras for exposing me to this one. Never do a plank the same way again.)

One or two rounds of this and I am ready to go. It’s the simplest things that have the greatest effect.

Recommended Reading:

Nate Green: Wake Up Heroic

Chad Howse: 10 Tips to Take Back Your Morning

Craig Ballantyne: Five Minutes is Al It Takes

What does your morning look like tomorrow?

Tags: bodyweight exercises, confidence, craig ballantyne, Goal setting, Lifestyle, Mindset, morning, morning person, nate green, productivity, sleep, snooze, testicular fortitude, warmup, world domination

Keep Your Eyes Forward (Guest Post: artboy68)

Note: (This is a guest post from artboy68. This piece resonated with me and falls in line with what I strive to put into practice. I was thrilled when he agreed to contribute to Protege Fitness. Never lose sight of that prize. Now, soak up the wisdom!)

 

1991:  After spending a long day travelling over unbelievably rough roads and seeing wild Karabair horses running free on the northern Uzbek steppe, I found myself in a strange world walking with a strange man who speaks no English toward the shore of Lake Aldar-Kul, nestled between Kazakhstan and Uzbekistan.  The lake proved to be only waist deep, covered with reeds as far as the eye can see, but produced fish for this camp as large as sharks.  

The man’s name was affectionately coined as Kutchkar, which we were told means goat, and his eyes were as kind as his soul, which made it uncommonly easy to communicate even though we shared no common language. He was taking me to share a tradition that was as refreshing in body as it was in the fellowship that resulted:  a mudbath on the shore of the lake, followed by some time in the steam hut, after which a self-inflicted flogging with stinging nettles across the back ensued.  ”For good circulation,” was the implied reasoning. 

Seeing me looking down and struggling to walk along the gravel road in my bare feet, Kutchkar touched my arm and pointed to his eyes, then to the horizon ahead.  I understood:  don’t look down.  I straightened up, put my eyes forward and began to walk with confidence.

As unimportant as this little exchange would seem, it has become one of the most memorable moments for me of my time in that place.  Why?  Because that lesson becomes more significant to me as each year passes:  to look straight ahead, and keep your eyes on the destination.  It’s a philosophy I am repeating more and more these days- not to go around the mulberry bush, but gothrough it.  If you have a specific goal, take the most direct path to it, not wavering to the left or to the right.

Distractions abound; once in a while a potential opportunity might feel golden, only to realize upon closer examination that it’s simply a rabbit trail- a deviation from the ultimate goal or an investment with minimal or no return that will only prolong the journey.  These are moments to consult the map and make sure you’re on the right road.  Not to say that we shouldn’t enjoy the surprises that life can bring;  success in life should certainly include a sense of adventure.  Compromise in the right places, and keep your compass with you.

When setting goals, like so many of us do with each renewal of the passing years, keep it simple.  And remember that nothing is achievable without sacrifice.  I have specific goals for this year, and I know that I won’t reach them without discipline and dedication.  It will take time from other things, and I know there will be times that I will just have to push through doubt, disappointments and multiple failures.  To fail to try is the only sure-fire way to not find your destination.

So when the distractions come, and they will, be firm in your walk.  Don’t stray from the map.  The key is in keeping your eyes forward;  like walking in your bare feet.

artboy68
*copyright artboy68′s blog, January 1, 2012

Scott Hamilton, (artboy68) is an emerging figurative and portrait artist and author of 100 Portraits In 20 Weeks. You can check in on his art studio here.  He lives on Vancouver Island, British Columbia.

 

Why I Dropped Everything to Live With an Eccentric, Bodybuilding, Yoga Teaching Psychologist.

When asked if I wanted to move to Vancouver, away from my hometown and family, there was no hesitation. Small town syndrome had been setting in for a while, and the opportunity to work with Paul Valiulis for any amount of time could not be missed.

 Details and logistics of the move didn’t cross my mind. The fact that I was moving to a big city with no income, connections or set direction didn’t sink in until I actually arrived.

 For a moment –and only one– I questioned my decision.

 But after sleeping on it I reassured myself that this is the best possible situation to be in. I have employed urgency and begun broadening my circle of influence with great success.

Urgency: With no direct income living in one of the most expensive cities in North America, there is no choice but to haul ass. Living outside of your comfort zone is the most effective way to grow and achieve. Just putting myself in this environment had given more fuel to my fire. There is no choice but to progress.

Circle Of Influence: Anyone who has met Paul Valiulis will agree, he is the definition of a genuine and dynamic personality. In one moment we will discuss the finer points of human psychology, then break into hysterical laughter about something completely unrelated in the next.

I have made a point of meeting and connecting with as many people as possible. In these few short weeks I have gainer relationships with suppliment store owners, ex Czech Secret Service, bodyguards, bodybuilders, yogis, casting directors, international model scouts, gym owners, real estate moguls, everyday people and more.

By diving into this situation, I have been exposed to a diverse range of individuals I never would have had the privilege of meeting. This is what I live for, and just hearing about some of their life experiences drives me to create my own.

 The world is your oyster. The illusion of what is “safe” is wrong. The relative “safety” of being comfortable, passive and compliant is fake. I find it downright dangerous. The most dangerous situation I could ever find myself in is one where I have no desire or capacity pursue something I love with every fiber of my being, all with the goal of living a full life. This means taking advantage of every opportunity to have an experience. Life is made up of experiences—not things.

 You don’t have to move to a new city (although I highly recommend it and plan on doing it again soon), just shake something up.

 Join a club, pick a hobby, buy a plane ticket, cook exotic food, play a sport, go on a date. Anything to stimulate the senses and expose yourself to the wonders of life.

 This move has been the best decision I have made in a long time. Anything can happen. But it can only happen if action is taken.

 Your definition of safety is backwards…

 What are YOU doing to shake things up? How are you adding life to your years and going after what makes you tick? Let me know in the comments below!

Tags: adventure, bodybuilding, circle of influence, dynamic personality, estate moguls, Fear, gym owners, human psychology, hysterical laughter, Mindset, model scouts, motivation, Paul Valiulis, personal training, Precision Nutrition, relationships, safety, secret service, vancouver, yoga

2012 Game Plan: Eating Fear For Breakfast

Do things that scare the life out of you as often as possible. If you are scared, nervous, or generally uncomfortable before making a decision, you are ahead of the 99% that live perpetually stagnant. For progress and growth to occur, the comfort zone you live in must be shattered. When this happens, a new world of possibility is revealed.

Sure, you could (and should) fail. Quite miserably in fact. This is an essential part of becoming the person you strive to be. Failing is learning in it’s purest form and is the most effective route to meaningful growth. Thousands of articles and books have been written on the subject of failure and I don’t intend to delve into the details.

What I have to say is simple: EMBRACE FEAR. Eat it for breakfast.

2012 Habits and Goals.

The following is a common type of post for this time of year, but I’m throwing my hat in the ring as a way to establish a form of accountability. I have many goals. All of them are meaningful to me, but these are some of the critical steps that contribute to my ongoing education.

Wednesday

The first step is already under way. On Wednesday I am making the move to Downtown Vancouver in order to work on a specific project with Paul Valiulis from Precision Nutrition. During this time, I will be building a powerful circle of influence while seeking out and devouring every opportunity to learn and advance.

Bang. This is how it begins.

Training/Nutrition

I have a specific physique goal of gaining considerable lean mass over the course of this year. I am pleased with my current condition, but radical changes are about to take place. For the current time period, my training is as follows:

1. An Upper/Lower split routine on Monday, Tuesday, Thursday and Friday (can switch to Saturday)
2. Sprints, skipping, or other high intensity conditioning 1-2 times per week. Low intensity conditioning such as walking, swimming, or easy cycling 1-2 days per week. Since size is the goal, the main focus is to facilitate optimal recovery for performance in the weight room.
3. Foam rolling and thorough dynamic warm-up before training. Static stretching after training and every night/morning.
4. Get 7-9 hours of quality sleep every night

Nutrition is 80% of the equation in every physical endeavor. Carbohydrate and calorie cycling, along with proper nutrient partitioning are employed. The premise is simple: Higher carbs and calories on training days, lower carbs and calories on rest days.

Daily Habits

I have become a raving fan of time blocking. Craig Ballantyne and Tim Ferriss are two examples of super human productivity while putting this into action. Try planning out your day the night before by simply outlining what you need to do and when you need to do it. Put the most important task at the start of your day and do nothing else until it is accomplished. I practice this every day. Some daily tasks and habits I have adapted and continue to work toward are listed below:

• 1 hour of course related work in Anatomy, Physiology etc…
• 1 hour of book or product study on specific topic (training, business, writing, self development, nutrition etc…) Some that are currently in progress include: Practical Programming, Spin Selling, Peak Diet and Training Summit [in the mail], On Writing Well. My list is massive and I can never seem to read fast enough)
• Blog content brainstorming/writing using specific time frame. The clock will keep me accountable
• Time block for reading articles and taking notes from quality sources and blogs. Some of the best education available is free for the taking. Writing a personal email or reaching out through social media (the RIGHT way) is an easy way to connect with anyone in the world
• Listen to Podcasts and other audio when commuting. This is something I have been missing out on
• Do not sleep until something new is learned
• Write and review notes in “Training Education Journal”
• 10 minute brain dump journal session – get everything down on paper.
• 15-20mins of stretching, a series of body weight exercises, and meditation every morning
• Drink 4L of water per day
• Review goals and write down what needs to get accomplished the next day
• Strive to make someone’s day, every day.

Education Contributing to The BHAG (Big Hairy Audacious Goal)

I am creating a curriculum of self study and investing hard earned money into my “tuition”. This includes books, DVD’s, products, seminars, courses, certifications, internships and travel to learn from the best. Some major components to my BHAG for 2012 that carry a heavier financial load include:

• Online courses from the Human Kintetics Education Center on anatomy, physiology and others. Selective courses may be taken in person while in Vancouver.
• Peak Diet and Training Summit
• Precision Nutrition Certification
• Numerous products from Eric Cressey and Tony Gentilcore‘s Recommended Resources pages, as well as many other expert suggestions. (Assess and Correct, Efficient Athlete, Advanced Nutrition and Metabolism, business. Anything and everyhting of quality that I can inhale.)
• NSCA-CPT Certification and study of “Essentials of Strength Training and Conditioning” (I am currently certified under another organization, but I feel the NSCA is a better representation of the direction I intend on taking. Not to mention the valuable research journal)
• Budget for major internship(s) in the U.S.
• Books and texts. They will bankrupt me. The library is my friend. Time to buy an e-reader.

Seminars/Events and Travel

This is one of the most important areas. The experience of surrounding yourself with successful and like-minded people is powerful beyond words.

• JP Fitness Summit
• Perform Better 3 Day events
• Any opportunity that comes my way to get surrounded by people who are smarter than me.
• Trip to Boston and New York City to visit many places including Peak Performance, Cressey Performance and the Poliquin Institute. Plus, I have always wanted to see NYC and fully plan on living there for at least a year of my life.

Miscellaneous and Experiences

• Enter a Tuff Mudder or Men’s Health Urbanathlon
• Get involved with Precision Nutrition in any way that I can contribute
• Write or co-write an article published on another blog or publication
• Continue to advance my public speaking and presenting skills

I’m leaving out many goals and plans related to the personal aspects in my life in order to purge this novel of a post. It is in no way a complete guide. This list will undoubtedly change as I move through the year, but each of them has a plan of action behind it.

Know that with all the effort put into advancing career, financial, and influence related goals, there must be a balance of self development. Anything is possible, just remember to stop and appreciate what you have every day. All of us are truly fortunate and should reflect regularly.

Jason Ferrugia has a powerful piece on the importance of putting it all together. 

I’m vibrating with a focused excitement as I dive into these habits and experiences. 2012 will be a monumental year of growth and development. I encourage each one of you reading this to strive for the same.

Remember:

Fear is good. Challenge it. Make a protein shake out of it. 

Failure is always a precursor to success.

What are your goals, habits or “resolutions” waiting to be devoured in 2012? Let everyone know in the comments below and let’s start off the year with a bang.

Tags: Fear, Fitness, Goal setting, Jason Ferruggia, Lifestyle, Mindset, NSCA, Nutrition, Precision Nutrition, resolutions, Self Education

Principles Of Self Education: What Guides Me Forward

This is a lifestyle. This blog, my journey, the choice to take a path less traveled in order to accomplish the most audacious dreams. Every choice is based on a set of guiding principles in important aspects of life. Having a passion for learning and growth is more powerful than you can imagine. In pursuit of becoming your strongest self, you cannot help but infect the walking dead around you. I am not interested in settling for mediocrity. I see no purpose in following the status quot and hopping on the conveyor belt to live an average life. With the amount of resources and inspiring people who exist in today’s world, there is no excuse not to pursue your dreams in full force.

Self directed education has become one of my strongest passions. Although it has always been inside me, it is greatly inspired by people like Michael Ellsberg, Dale Stephens, Nate Green, Richard Branson and just about every successful person in existence that decided to take their learning into their own hands. Joe Dowdell, owner of Peak Performance in New York City, may be one of the best examples of a fitness professional who has harnessed his passion and immersed himself in self-education. He has devoted time, energy, money and mental capital into seeking out the best in the world in order to learn. Because of this tenacious appetite and respect for the power of learning, Mr. Dowdell has become one of the most well-respected individuals in the industry and serves as one of my largest inspirations.

TAKE ACTION

Yet, there is a piece of the puzzle missing. All of the knowledge, skills and ambition mean absolutely nothing if they are not applied. Every successful person I have spoken with or followed have one thing in common: they are ACTION takers. Knowledge must be applied in order for it to be useful.

What I learn, I write down. What I write, I review. What I review, I apply. What I apply gets analyzed to see if it works in that area of life.

This is key.

THINK FOR YOURSELF

I have struggled in the past with absorbing obscene amounts of information. This information could come from a number of sources, all claiming to be absolute. In an effort to learn as much as possible, I would instead become confused, annoyed and discouraged. In the fitness industry, everyone has their individual opinion on an issue. Coach A will claim his opinion as law, Coach B will claim the opposite. Who do you trust? Who is right?

As Jon Goodman stated in a recent blog post, “Nothing is ever an absolute”.

Thinking for yourself and developing a consistent way of doing things is the first step in avoiding aimless wandering. This takes confidence, maturity and a willingness to “agree to disagree”.

Confidence. This man believed in Spinach.

EMBRACE DYNAMISM

The truth is that principles are few, methods are many. In reality, almost everything works as long as the foundational principles are in place. What works for some, could be horrible for others. Differing approaches are the lifeblood of learning and can lead to many great things if the mind is left open. Yes, by all means, develop your own philosophy and build your brand. That’s what sets you apart. But do not succumb to dogma and shun all other opinions simply because they are not your own. Have the balls to step off that pedestal and listen to another professional’s way of doing things with an open mind.

Pause. Reflect. Now see if you may be able to incorporate pieces of what you learned into your approach.

There is no losing here. You can discard everything, take a few pieces, or discover a completely new way of doing things that had never crossed your mind.

BUILD YOUR HOUSE.

Build your own house. Fill it with awesome furniture, gadgets, amenities and technology from a variety of stores. Regardless of what is accumulated, you will still have the same foundation and framing for that house. It all starts with a strong foundation.

As time passes, you may find that you need less “stuff” than you thought.

EDUCATE YOURSELF INTELLIGENTLY

1. Develop your own strong set of principles or “rules to live by”. Everyone needs to read this article by Craig Ballantyne This goes for coaching, training, business and life.
2. Embrace the opportunity to learn from everyone you can.
3. Absorb the knowledge or opinions without bias and see if they fit within your principles.
4. Embrace what resonates with you. Clear the remaining clutter.
5. Put what you learn into action as soon as possible.
6. Enjoy the damn process. Learning is the spice of life. I could spend my entire life traveling to learn skills, techniques, traditions, professions and different ways of thinking. You cannot have a truly healthy body if the mind is left stagnant.

“Minds are like parachutes – they only function when open.” Thomas Dewar