How to effectively use social media for fitness (or to promote you or your brand!)

 

The first thing you should know about social media is that likes, follows, and tap-taps are not king.

 

Just because someone likes your ass doesn't mean they are going to buy your products or services. Brand ambassadors are able to give their sponsor more visibility (in theory) with a larger community or "following". If you own a business, are a personal trainer, or are trying to sell your product or service, however, quantity in your network, pales in comparision to the quality of your network. 

 

The key to converting fans to clients is threefold: relatability, reliability, accessibility

 

Relatability

 

Chances are your followers follow you because of a shared interest. While Breakfast at TIffany's is a good starting point, it is going to take more than the fact you have both seen the movie for them to truly identify with you. If you are a personal trainer trying to get clients, you need to identify with your followers on a personal level, ie. make an instagram video of your struggles to get out of bed for a morning workout, tweet a picture of your failed attempt to say no to cheesecake (without calling it a "cheat day"), and create a Snapchat of ensuing DOM's that makes it painful to lower your buttcheeks to the toilet-boil. The point is, we all experience these things, but if you present yourself as an unattainable demigod, your fans will always keep you at an arm's length.

 

Reliability

 

Post with regularity (notice I didn't see frequency). Users who post every 30 minutes aren't necessarily more successful than those who post once a day. Rather, the stats show that posting at a regular interval (ie. at the same time each day), creates a stronger, more engaged following, than at random intervals.

 

Responsiveness is also paramount to building credibility and reliability with your followers. Respond to their questions and respond to comments, likes and shares, even if they aren't asking anything of you. Thanking someone for sharing your content not only rewards them for the proliferation of your brand, but it makes you more visible and relevant to both their followers and your own! Try to respond to everyone's comments and questions within a standard 24 hour period so that you are still top-of-mind.  

 

Accessibility

 

Give your fans, who want to be clients, a next step. I'm talking about a call-to-action! If you have done the unthinkable and peaked their interest enough to make them want to buy your product, service, or brand, you should have somewhere for them to go to complete the sale! Make it easy for them to get to a landing page by putting a link in your profile or blog. At the same time, don't try to sell your audience with every post. In fact, you should really only try to make a pitch 1 out of every 10 posts MAXIMUM.

 

Generosity cannot be overrated. Yes, people may follow you because you have established yourself as an expert on body building, vegan recipes, yoga, or twerking, but sharing, liking, and commenting on other people's content illustrates your engagement and your willingness to grow as part of a community. Be a go-giver, not a go-getter.

 

WIthout a doubt, social media has had a major influence on the fitness industry and how we market ourselves. Effective community growth, and converting fans to clients, should be the focus of your social media activities to maximize your return on investment. For more helpful tips and fun pics, follow me on Twitter and Instagram @BrendanRolfe and subcribe to my blog!

How much weight should I be lifting?

 

I can't tell you how many times I have seen young, strong, healthy women, and stiff, serious, middle-aged men lifting weights that are not right for them. In both instances I can say the same phrase, "You're wasting your time" (and likely mine if you are doing it on a squat-rack). Bicep-curling a 5 pound dumbbell or bench-pressing 225 pounds at a quarter of the range of motion you should be employing are equally as useless.

 

So that begs the question, how much weight is the right weight?

 

The answer is actually fairly simple, but begs another question first: What do you want to achieve?

 

For sake of argument, let's say that there are two types of muscle fibres (controversially, there are 3), type 1 muscles fibres and type 2 muscle fibres.

 

Type 1 muscle fibres are what is known as “slow-twitch” muscle fibres. Generally, these muscles excel in low-force, endurance activities, and are developed by doing a high amount of repetitions (eg. 15 repetitions).

 

Type 2 muscle fibres are known as “fast-twitch” muscle fibres and are most efficient, you guessed it: at high force, low endurance  movements. These are developed by heavier weight and lower repetitions.

 

Researchers at Boston University School of Medicine have found that increasing the size of type 2 muscle fibers will lead to a significant decrease in fat mass or the amount of fat in the body.

 

Here’s the rub, you are born with a certain amount of type 1 and type 2 muscle fibres, and while you cannot convert one to the other, or increase the number of those fibres, you can increase the size of them.

 

Unless you are a long distance cyclist or an ultra-marathon runner, why would you focus on developing type 1 muscle fibres when development of type 2 fibres offer the benefits you are looking for?

 

So really, it is simple. If your goal is increased muscle mass, greater athletic performance, fat loss, or strength enhancement, the answer is to lift as much weight as you can, while maintaining proper form. You should lift a weight heavy enough that you can do no more than 12 repetitions (ideally ‘failing’ at 10 or 11 because you are too exhausted to do more). 3 or 4 sets of each exercise is enough to sufficiently exhaust the muscle, promoting controlled tears, growth and recovery.

 

So if the repetition, set, and weight range is the same for everyone to achieve differing goals, why doesn’t everyone who adheres to this look the same?

 

Simple, it all boils down to nutrition. If you want to gain muscle, you have to consume more calories than you burn, if you want to lose fat, you need to burn more calories than you consume. But you can’t do both at the same time! If you are looking to add muscle and cut fat, you must build first, and deplete second. If you try to do both, you are bound to remain the same, no matter what your program.

 

One last nutritional note: Not all calories are created equal. It takes more energy to metabolize proteins than carbohydrates or fat. When in doubt, choose foods that are higher in protein content. For more helpful tips on workouts and nutrition, subscribe to our newsletter!


Image Credit:
http://www.mybargainbuddy.com/3lb-shake-weight-pro-7-11-free-sh

You're probably a Baby Boomer if...

 

- you wipe your hands on a paper towel instead of using the blow dryer

- you take the escalator instead of the stairs

- you jingle the change in the pockets of your jeans when waiting

- you jingle the change in your pockets when not waiting

- you actually have change in your pockets (who carries cash anymore...honestly?)

- you use the word "The" and add an "s" when referencing gay people

- you think global warming is a theory

 

- you put salt on EVERYTHING

- you walked up hill to school both ways, & always in a snow storm (what else are you lying about?)

- you own your home, mortgage-free

- you own your own car, lease-free

- you like your Coca-Cola, sugar-free (because you believe in the word 'diet')

 

- you believe "Negro" is a politically correct term for referencing an African American (it's not)

- you think that walking is exercise

 

- you think I'm lazy and entitled

- you think everyone without grey hair is lazy and entitled

- Get a job you bum! (wait...what?)

- you ski in jeans (yeahhhhh you do)

- you believe lead paint "puts hair on your chest"

- you believe asbestos "puts hair on your chest"

- you use the term, "puts hair on your chest"

 

- you update your facebook status with your daily routine (you fed your cat HOW much?!?)

 

- twitter is scary

 

- Instagram is scarier

 

- retiring from your job is scariest (clearly)

 

- "dancing", to you, means pointing your fingers and twisting your hips

 

- you're annoyed that you had to enhance the font when reading this one (un-pinch your fingers)

@BrendanRolfe

 

 

Image Credit:  https://45.media.tumblr.com/cb7da31244d12188a82557fc45b7e6fb/tumblr_na26cmThTz1s4e114o1_400.gif 

The art of looking great naked

Unless you are the treasurer for some hippy nudist colony, a serial-streaker, or a skinny-dipping aficionado, there are only two people in the world that are going to see you naked: you, and the person you trust in the moment to see you naked.

Chances are, if someone is willing to birthday suit-up with you, one of two things has already occurred: 1) They have already sized you up and like what they see 2) They care about you and really aren't focused on your Instagram-appeal.

So then we are left with YOU. Psychologically speaking, happy people don't necessarily like everything about their bodies. In fact, I would argue that almost every single person has at least 2 things they would like to change about themselves. BUT, truly happy people are at peace with what they see when they go full-length and free-bird. So "looking great naked" really comes down to how you see yourself and how happy you are. If you find you are not happy with your reflection, you can't look yourself in the belly-button, and that your 'uglies' are actually ...ugly. Then make a change.

The beauty of being human is that we are not slaves to our instincts and urges and that we have free will. And while some people's will is a few carbon molecules short of iron (#chemjoke), I truly believe that everyone has the ability to change themselves for the better, and for the healthier. To follow are 5 SIMPLE things you can do so that the next time you sachet on by a mirror, au naturale, you check out your own ass (and maybe even give it a slap).

DRINK MORE WATER - I know, I know, EVERYONE and their mother says this, but that's because it really is a game-changer. Dehydration has been identified as a major culprit in maladies such as headaches, muscle-cramping, cholesterol, and strokes.

Here's your strategy: Drink a glass of water as soon as you wakeup, drink a glass of water with every meal and every snack, drink a glass of water right before you go to bed. If you can make it warm water, so much the better for your digestion.

PUT PEPPER ON ALL OF YOUR FOOD - Do you suffer from stress and hypertension (high blood pressure)? Scientific studies show that simply adding black pepper to each meal can lower your blood pressure.

Couple the addition of pepper with consciously and purposefully lowering (or eliminating) the addition of salt to your food, and you will experience a significant decrease in your systolic and diastolic numbers. Add a little exercise to the mix and you just added 10 years to your life! Your call though...

EAT HIGH COCOA DARK CHOCOLATE - Is your "sweet tooth" actually a mouthful of sweet teeth? If you had to choose between cutting out the sweets and cutting off your pinky finger, would you consider life as Franky Four-Fingers? Dark chocolate (lights out dark) could be the answer: 1) The amount of antioxidants a square of 90% cocoa contains can reduce your risk of cardiovascular disease and stroke by 77% 2) You are extremely unlikely to binge on dark chocolate and it has been shown to help buck the habit.

If there is a certain time of the day that you usually binge, substitute your milk chocolate with a 90%'er. You still get the chocolicious after-taste, but the bitterness will have you putting the bar down for other options.

TAKE RESPONSIBILITY FOR YOUR LIFE - If reading this heading made you upset or had you instantly rolling your eyes, then you do NOT take responsibility for the current state of affairs in your life. Playing a victim, in life, is dangerous. Not only do you feel that bad things 'happen to you', but you are far less likely to take credit for good things that 'happen to you' as well. Studies show that those who do not feel in control of their life are more likely to suffer from issues like stress, anxiety, depressive tendencies, and general pessimism. No matter who you are or what your position, you have the ability to make your own life better.

Life Coaches frequently employ the use of the "Wheel of Life". The wheel of life divides your life in to 8 areas. In each area, you will rate your level of satisfaction. After rating each area, go through each one individually and write down the reasons why you are dissatisfied and satisfied with that area. Once you have identified the positives and negatives in each category, write down one way in which you can improve each (there is always room for improvement). Complete this wheel each month for the first 6 months, and then every other month for the next 6. Finally, you can graduate to doing it in each quarter of the year, and then twice per year. It is common for happy, successful people to continue this practice at the beginning of every year.

PRACTICE POSITIVITY - So much of our lives are filled with can'ts, won'ts, and didn'ts. And most of that comes from ourselves. Practicing positivity is actually much harder than it sounds, and you may need to fake it and lie to yourself at first, but eventually, like the sucker you are, you will begin to believe your own lies and propaganda. Positive self-talk is a proven method that you don't even have to believe in for it to work (kind of like Valentines Day).

Try this simple first step: Record your own voice on your phone saying, "Today is going to be a great day" (make sure you are smiling - even faking a smile - as you record this. Believe it or not, you can tell by someone's voice if they are smiling or not smiling when they speak). Set this as your alarm (on loop) so that you wake up to it every day. The last thing you do before you go to bed should be to look in the mirror (fake a) smile, and say "I am strong, I am smart, and I am happy." I know that it sounds hokey, but there is a scientific basis showing that this crap works.

Before you know it, the 2 year old you that used to peel down and run around naked will show up. You'll be sleeping naked, eating naked, and yes, looking at your self in the mirror naked...and you won't even need to fake your smile.

@BrendanRolfe


Image Credits: http://images.smh.com.au/2013/07/17/4578714/th-streaker1.jpg 

Five things 13 year old me needed to hear

We all wish we had do-overs in life...at least one. I don't care if your life-motto is 'no regrets', there is always that one circumstance in which you wish you had a mulligan. Well, tough luck. You don't get one. But if I could go back and deliver a message to myself, that 13 year old me might actually listen to, it would surround these five wisdoms that I have learned in my time on this earth.

1. "Clothes make the man." - I had a wonderful childhood. I grew up on a multi-acred property, played in the mud, and my weekends were filled with all of the sports I could squeeze in. However, we didn't have a lot of money, and often when it came time to buying clothes, Value Village was our go-to. When I was younger, it didn't bother me, but as I entered highschool, brand names became a must-have, and instead of just getting clothes that fit right and looked good, I would opt for on-sale brand names that were a size or two too big.

Wear clothes that fit. The label and price doen't matter, but wearing clothes that fit you right make you feel like a million bucks. The better you feel, the more confident you are; confidence is magnetic.

2. "Respect is earned not given." - Don't get me wrong. I was not a bully. I would never instigate in making fun of someone else and was conscious of how my actions made others feel. HOWEVER, there are instances I can recall where I wish I had the courage to step in to defend someone else when I knew something wrong was happening.

The reality is, respect should be assumed until it's lost. Be kind to everyone, always. And when others are not kind, be brave and confident enough to do what you know is right.

3. "Never be afraid to laugh at yourself, after all, you could be missing out on the joke of the century." - Growing up can be an awkward, difficult, and sometimes painful experience; learn to laugh at yourself and it will be a lot easier. This is a message my father taught me early on, and while I practiced this outwardly, inwardly it proved more of a challenge. Understanding the insecurity of all those around you, accepting that you are not alone and not different, and appreciating that it's not personal, is, in my humble opinion, the key to life.

The ability to laugh at yourself, and even poke fun at yourself (without self-deprecation) is a higher-level social skill that many never develop. It is a sign of self-confidence and is a tremendous ice-breaker in new social situations. Be quick to laugh and slow to anger.

4. "The only thing to fear is fear itself." - I was not a fearful child (although I distinctly remember freaking out any time my dad would pick me up and turn me upside down). I was constantly part of groups, was always involved in sports, I had plenty of friends and was very social. The same was true in highshool. BUT, for some reason I started to become extremely anxious in social situations, and was unreasonably uncomfortable being in the spotlight. Looking back, I never had any reason to be so. From what I remember, I was friendly with everybody, wasn't bullied, and I didn't have a tail growing out of my forehead. Perhaps it was an immaturity that didn't have me prepared to take that step from childhood to pre-adulthood (I finally figured it out in college).

First of all relax. Do things. Put yourself out there. You only get one chance to live each part of your life. I'm not saying try LSD when you're 13 years old. But I am saying, don't let the fear of the unknown or potential for embarrassment stop you from doing things.

5. "Music is the soundtrack of our lives." - I showed an early propensity for musical aptitude. I could sit down at a piano and pick out my favourite songs by ear and memory (The Entertainer by Scott Joplin was my jam when I was 10). Hearing this, my mom put me in piano lessons (I hated them). I only did them for as long as I had to, and then I quit. I would later pick up the saxophone in highschool band (again, because it was part of curriculum) and then quit that too, when I was no longer being graded. Thanks to the interests of my college roommates, I picked up the guitar. I don't suck too bad at it now (7 years later), but music definitely doesn't come as naturally as it once did.

Sing, guitar, piano, whatever. Not only is it a party favourite, it is an international language and a wonderful stress-release. There is something primal about music that touches everyone. Being able to create such universal understanding and happiness is a gift that you will value later on... hell, that's how you are going to win-over your future wife.

Oh yeah, and one more thing: life may not play out exactly as you envisioned it, but in a lot of ways it's going to be so much better. Hang in there.

@BrendanRolfe



Image Credit: http://i.kinja-img.com/gawker-media/image/upload/s--sd4eXnVX--/17ob05sf53lg0jpg.jpg

3 easy exercises you aren't doing for a great bum & enhanced athletic performance

That's right, I said BUM...Gluteal muscles...to the professional population.

The problem with your bum is that while it has potential to be a powerhouse muscle, it is lazy. Like, Homer Simpson lazy, NO, like lounging in a beach hammock while sipping a Mai Tai in Mexico, lazy. Anyways, you get the picture.

If you are thrusting, squatting, squeezing, pulsing and pumping (?), and your rear isn't growing more round and more robust, it's probably because you aren't activating it properly. Poor activation, or "muscle recruitment" is usually the result of a combination of 3 things: 1) a tightness 2) a weakness 3) a lack of neuromuscular connectivity.

 Completing 10 repetitions of these 3 exercises before your daily workout will guarantee firmer junk in your trunk and more badonk in your dunk:


A LACK OF NEUROMUSCULAR CONNECTIVITY
Glute Activation

     Activations

 

A TIGHTNESS
Range of Motion

     Step-throughs



A WEAKNESS
Hip Stability

     Curtsy lunge



@BrendanRolfe


Image Credit: http://i.dailymail.co.uk/i/pix/2015/07/06/19/2A47FBA800000578-3151221-Husband_and_wife_Surfer_Laird_Hamilton_and_his_wife_volleyball_p-a-29_1436208676491.jpg

I only have one thing to say to "New Years Resolutioners" at the gym

WELCOME!

Over the next few weeks you are going to see a lot of crap on Facebook, Twitter, etc, disparaging and lamenting the presence of those who are new to the gym or new to health and fitness. Ignore it. Ignore it all. Instead, accept my congratulations and enthusiasm for your decision to make a real and meaningful change in your life, and realize that this may be the most important and impactful choice you have ever made. It isn't easy, but it is worthwhile.

The reason that more seasoned gym-goers tend to scoff and role their eyes this time of the year, is that the enthusiasm of a fresh start is followed by increased gym traffic (and wait times for equipment) plus the inevitability of beginners using machines improperly, practicing poor form, and most of all, not observing proper gym etiquette (both written and unwritten).

To make your transition a little smoother I have put together a BEGINNER'S TOOLBOX on what to know and where to start:

EQUIPMENT - If the gym is busy (and it will be), limit your time on cardio equipment to 30 minutes and your time on equipment such as the squat rack, bench press, etc to 15 minutes. If someone asks to "work in" with you, it is proper protocol to accept this. This means they will do a set while you rest, and vice-versa. If you are using resistance machines, do not rest on the machine in between sets, get up and allow others to use it while you are not. They are all easy to adjust, and so it is no big deal if you need to make a change while sharing it. Finally, when you are done with all and any equipment, wipe it down and put it away. There is nothing more frustrating than having to cleanup after someone else. I'm not your mother or maid, and neither is the staff or exercisers at the gym.

SIGHTS/SOUNDS/SMELLS - Proper gym attire is really up to the individual, however, a good rule of thumb is: no jeans and denim, wear runners or athletic footwear, and if you know you sweat a lot, either wear clothing that soaks it up or bring a towel. "Sounds" may seem like an odd choice, but this is actually pretty paramount in the gym. Listening to music through headphones is good (though most gyms play music over their speakers). Talking on the phone, talking loudly with your gym-buddy, or using an audible timer on your phone is extremely irritating, and listening to music over the speaker  of your phone is a non-starter. Additionally, think about the noises YOU are making. Audible exhaling is ok; grunting, groaning, yelling, shouting, and dropping weights is amateurish, ridiculous, and unnecessary. Finally, your scent is important. There are few things more distracting and nauseating at the gym than someone with strong body-odour. DO wear deodorant, DON'T lather on a ton of perfume or cologne (this is also distracting and nauseating). A fresh, light scent, or no scent at all is best.

SPATIAL AWARENESS - This might be the most important item of protocol. The gym will be busy, but it is critical that you realize the need for giving others space during their set. I like to keep a "1 metre rule", that is, each exerciser is entitled to a 1 metre bubble in all directions that I do not penetrate. Lifting weight takes focus, and having somebody bump in to you or come close to you mid-set, breaks that concentration and can hurt them and you quite seriously. Also, if at all possible, try not to walk in front of people when they are watching themselves in the mirror during the set. Often they are looking at their form and this will surely break their concentration as well. Wait until they are done their set to return your weights. Along these lines, it is also extremely bad form to do your exercise right in front of the weight-rack, so that other people cannot access weights or put theirs away. Keep a distance of at least 2 metres from the rack when exercising. This will allow others access and will aid in not breaking your own concentration when someone walks in front of you (and they will). Lastly, if you are going to do some floor work (stretching, skipping, abs, etc), don't put your mat down directly next to someone else. They don't want your breathing, sweat, and body heat invading their space. Give them at least 4 or 5 feet. You will find that the more hot and bothered you are, the more you will want your personal space respected. Give others this same consideration.

*BONUS - Don't be afraid to ask for help. Perhaps the greatest reason that "New Years Resolutioners" are looked upon with ire is that they often do not know what they are doing. They are seen to be wasting both their own time and the others around them who need the equipment they are (ab)using. I absolutely recommend purchasing a session or two with a personal trainer and asking them to show you proper form and foundational exercises like squats and deadlifts, or to find a friend who is knowledgeable and consult their wisdom. Believe me, you are better off asking a question you think is "stupid" than doing something incorrectly that looks stupid and can hurt you.

The final reason why new exercisers in January are given the title, "Resolutioners", is because regular gym-goers expect you to come for a month or two, and then stop when the going gets tough or the rest of your life takes over again. My best advice here is to prove those smug-bastards wrong. Get a workout buddy, book personal training sessions, schedule it in your calendar; do whatever you have to do to get to the gym, but just get there. Because in 365 days, you will be glad you did. Your better future starts today.

@BrendanRolfe


Image Credits: http://myhealthandbody.co.uk/wp-content/uploads/2014/05/7c3f0472ffd796c78a05b2c9080152b02be90137938072cc988deb29246001b5-copy.jpg 

The 3 Holiday S's that derail your fitness (It's not what you think!)

1. SEX - That's right, Netflix n' Chill will un-swole your gym-game. One poll from 2011 suggests more than half 60 percent of people report they’re more likely to hook up in this season than at other times of the year. Sounds great right!? 'But how is that going to derail my fitness', you ask? Simple, hookups make you lonely, loneliness leads to depressive symptoms, and depressive symptoms are characterized by inactivity, reclusiveness, and negative affect: a 2010 study of 832 college students showed that 26 percent of women and 50 percent of men reported experiencing positive emotions after a one-nighter; conversely, 49 percent of women and 26 percent of men described negative feelings.

...all the pre-workout in Arnie's attic ain't going to get you to the gym when you're caught up in your feelings.

2.SLEEP - You go to holiday parties; you don't sleep. You stay the night at your relative's or friend's; you don't sleep (well). You are planning your vacation, wondering if the gift you bought your girlfriend will make her breakup with you, or regretting your actions at the office Christmas party; you don't sleep. Until you do get a chance to sleep, and then you oversleep. When you stress (always) and don't sleep soundly (always), Cortisone builds up in your body. Studies have shown that excess cortisone levels contribute to fat storage, delay muscle repair and stunt muscle growth.

...no sleep, low sleep, or poor sleep, will turn you into a soggy, deflated, holiday prune; you may as well just go wedge yourself in between the couch cushions until you start to stink.

3. CROSSFIT - nahhh, I'm just kidding...it doesn't start with an S... SAMSONITE (I was way off!) - Stay with me now. Holidays, for most of us, equals forced family interaction. And because most of us moved as far away from our family as possible, it means that we have to travel to them. Travelling requires you to pack things in travel-receptacles. Samsonite is a brand that manufactures travel receptacles...luggage...to the lay-person. When we travel, it is usually by car or by plane, which means we are sitting for hours on end. Sitting for hours on end munches up your time, your patience, and your posture. Pick whichever one of those you like for an excuse not to workout.

...hence, Crossfit = derailment of your fitness during the holidays.

Happy hunting!

@BrendanRolfe



Image Credits: http://ak-hdl.buzzfed.com/static/enhanced/webdr02/2012/12/6/14/anigif_enhanced-buzz-4968-1354823425-9.gif

Why you should be saying "Happy Holidays" instead of "Merry Christmas"

Tis' the season for North American traditionalists to get their panties in a wad over the term 'Happy Holidays'.

You will see an inundation of Facebook and Twitter posters saying things like, "let's keep the Christ in Christmas", and other disparaging remarks about how they are going to say 'Merry Christmas', no matter what (like it is the new Crusade), instead of a non-denominational, "Happy Holidays"...mind you, many of these people are the same who believe that more guns are needed to kill terrorists, racism does not exist, and that Donald Trump as actually not a bad candidate for United States Presidency.

Well, I'm here to tell you to give your ignorant head a shake! December and January are meaningful months around the world, and Christianity does not have a monopoly on their significance. To follow is a (non-comprehensive) list to illustrate dates of importance to other cultures:

Bohdi Day (Buddhism, 500BC) - Dec 8 - A Buddhist holiday that commemorates the day that the historical Buddha experienced enlightenment. According to tradition, Siddhartha had recently forsaken years of extreme ascetic practices and resolved to sit under a Peepul tree and simply meditate until he found the root of suffering, and how to liberate oneself from it. 

Pancha Ganapati (Hinduism, 3000BC) - Dec 21-25 - A modern five-day Hindu festival celebrated in honour of Lord Ganesha, Patron of Arts and Guardian of Culture. During each of the five days of Pancha Ganapati, the entire family focus on a special spiritual discipline.

Lori (Sikhism, 1500AD) - Dec 21 - A popular Punjabi festival that commemorates the passing of the winter solstice, as Lori was originally celebrated on winter solstice day, being the shortest day and the longest night of the year.

Mawlid An-Nabi (Islam, 600AD) - Dec 23/28 - The observance of the birthday of the Islamic Prophet Muhammed, which is celebrated often on the 12th day of Rabi' al-awwal, the third month in the Islamic calendar:

Hanukkah (Judaism, 1300BC) - Nov/Dec - A Jewish holiday commemorating the rededication of the Holy Temple in Jerusalem. Hanukkah is observed for eight nights and days, starting on the 25th day of Kislev, according to the Hebrew calendar, which may occur at any time from late November to late December in the Gregorian calendar.

Kwanzaa (1966AD) - Dec 26-Jan 1 - A week-long celebration held in the United States and in other nations of the Western African diaspora in the Americas. The celebration honours African heritage in African- American culture, and is observed from December 26 to January 1, culminating in a feast and gift-giving.

The point of this post is not to disparage Christianity. It is to get those of you who make closed-minded posts about the significance of this time of the year, to open your eyes and understand the exclusionary nature of comments directed towards promoting a "Christmas Only" ideology. Exclusion is the first step in ignorance, and ignorance breeds hate.


If you still feel the need to illustrate to everyone on social media that you wish to oppose all cultural values that are not your own, then to quote one of the all-time great Christmas movies, I say to you, "Merry Christmas you filthy animal...and a Happy New Year."

@BrendanRolfe


Image Credit:http://www.portland5.com/sites/default/files/events/Home%20Alone.jpg 

Guns = Racism

The 2nd Amendment is the 1st problem

It is at the heart of how the United States has run its country for decades, it is systemic, and is so engrained in US culture, that it is second nature.

FEAR

Why do you own a gun? To protect yourself. From what? From other people with guns.

While I suppose it shouldn't surprise me, I always find myself flabbergasted by proponents of guns who say, 'but if the victims had been armed at the time, these mass shootings wouldn't have happened' (as has been the case in the latest San Bernardino, CA, shooting).

But it goes much deeper than arming the masses. Really, what you are doing is blaming the victim. When a woman is raped, people will say, yes, it's terrible but she was dressed provocatively and attracted that kind of attention. When an African American child is shot by a police officer while playing with a toy gun in the park, people say, yes it's terrible but he shouldn't have been waving the toy gun around in public, where are his parents? When a Muslim teen brings a clock that he built to school and the teacher calls the police, people say, yes it's terrible but he should have known better given the state of the world. That is a very telling BUT, and reveals the character of the person you are talking to. When you blame the victim, you alleviate the burden of responsibility from society.

SYSTEMIC FEAR

Systemic fear is dangerous. To steal a line from Hollywood, "[a] person is smart. People are dumb, panicky, dangerous animals and you know it. Fifteen hundred years ago everybody knew the Earth was the center of the universe. Five hundred years ago, everybody knew the Earth was flat.... Imagine what you'll know tomorrow." The reality is that you only "know" what you are taught: Muslims are terrorists, the black man on the corner is selling dope, you have the right to bear arms. What you know is fear, and what you're taught is discrimination.

Fear thy enemy, fear thy neighbour

US citizens are taught to fear. Fear is the easiest way to control a population. If it's not terrorists it's Ebola, it it's not nukes from North Korea it's Anthrax in your mail. The only way to combat fear? Knowledge. But not knowledge in the form of information. No matter how many facts and how much science is presented to you, if your beliefs are deeply engrained within you, your mind cannot truly be converted. This knowledge needs to be a deeper understanding of who you are and what your place is in the world. That starts at home, and that starts with you.

CHANGE

Stop fear. Open you mind, open your eyes, and open your heart. Realize that in North America you do not live in a "kill or be killed" society. And for God's sake realize that change is needed in the United States. You have more guns than people. The second amendment enshrines the distrust, fear and ignorance that is at the heart of racism, and in the hearts of a gun-toting, corn eating, flag waving population in the most powerful country in the world.

Do the right thing. Amend your amendment.

@BrendanRolfe


Image Credit: http://andrewhearst.com/images/made/towncountrygunsammo_740px_550_677.jpg 

Eat Like a Champion for under $200/mo + Sample Shopping List w/Prices!

In a perfect world we would all be eating grass-fed this, free-range that, organic everything. Well, the fact that we need to label our food like this shows that we do not live in a perfect world. But eating healthy under a monetary restriction, and not hating your food is a trick that has taken years to perfect. And I will grudgingly share my secret ;)

#1 Shop at a mega-store: Costco and Superstore sell a TON of food, therefore they buy it for less and can afford to sell it to you for less. I'm all for "shopping small business", but when you consume as much food as I do, you need bang for your buck, and buying bulk, usually means value.

#2 Create a menu: This is critical. Humans are creatures of habit and we usually eat the same food. The sooner you recognize this and hit the store with a plan, the more efficient and focused your shop. You are far less likely to be swayed by another product when you know what you're looking for.

#3 Selective organics: A couple years ago I made the decision to buy organic whenever I had the choice. Consequently, my bank account gets punished twice per month (my Costco bill is roughly $1000/mo.). BUT if you find it hard to stomach paying twice as much for fruits and veggies, I still recommend spending the extra amount for organic meats. It's worth it to avoid the hormones, plus you will absolutely notice a difference in taste and meat quality.

#4 Nutritious foods are filling: Brown rice is your homeboy and yams have replaced your dog as besty. You know what aren't filling (though they are bloating)? White rice and russet potatoes. They have a fraction of the nutrients of their counterparts and cost the same, if not more. This speaks to pre-packed and processed foods as a whole. They may look cheaper, but most of them are chocked so full of salt and sugar that they just make you hungrier and you end up eating more than you would have (or should have) in the first place.

#5 Frozen food: The next best thing to fresh. Most frozen foods (no, not frozen pizzas) were just washed and then flash-frozen, preserving their nutrients. They are often cheaper than buying fresh fruits and vegetables, still taste great, and won't spoil. Sounds like win-win-win to me!

#6 Cheap cuts of meat: Don't be a snob. If you won't eat anything but breasts, flanks, and stomachs, you are going to pay through your teeth. Meats like chicken thighs, lean ground beef, and eggs, are the least expensive and still taste great. And before you say "yes, but they are high in fat", recognize that some animal fat in your diet is actually a good thing; it is the processed fats that will clog your arteries. Some knowledgeable seasoning the right cooking touch has them tasting great!

#7 Boosters: These are items that are not inexpensive, but they either enhance your meals (by taste, texture or nutrients), or fill you up because they are both nutritious and substantial. Chia seeds, raisins, and goat cheese all fit this bill.

Eating nutritiously really isn't much more (if at all) expensive than buying processed, pre-packaged "Food". Reference my smart-shopping Costco list below on how you can eat like royalty for $200/month.

Meats
Chicken Thighs (2 kg - 16 thighs): $12.00
Lean Ground Beef (2 kg): $16.00
Tilapia Fillets [Fish] (2 kg - 8 fillets): $16.00
Tuna Canned (3 kg - 18 cans): $21.00
Eggs (2 dozen): $10.00

Vegetables
Frozen Peas (2 kg): $7.00
Frozen Broccoli (2 kg): $8.00
Bell peppers (6): $7.00
Spinach (5 kg): $5.00
Mixed Greens (2 kg): $6.00

Fruits
Apples (5 kg): $6.00
Bananas (12 kg - 30): $23.00
Raisins (2 kg): $8.00
Frozen blueberries: (2 kg): $10.00

Starches
Brown rice (10 kg): $9
Yams (5 kg): $6

Boosters
Greek Yogurt (1.5 kg): $9.00
Goat Cheese (800 g): $9.00
Chia Seeds (750 g): $11.00

Total - $199

@BrendanRolfe


Image Credits:http://thewellnessdoer.com/wp-content/uploads/2013/06/healthy-eating-on-a-budget.jpg

Ventilated training masks: You're being lied to

 

Unless it's Halloween or you're Bane, you're living a lie. Put down the training mask. Not only does it NOT simulate elevation training, you look like a giant douche.

Finally, a September 2015 study done by Sellers, Monaghan, Schnaiter, Jacobson, & Pope, titled, "Efficacy of a Ventilatory Training Mask to Improve Anaerobic and Aerobic Capacity in Reserve Officers' Training Corps Cadets", showed no significant effect between groups on fatigue, anaerobic capacity, peak power, VO2max, or time to exhaustion.

#science

The question is, now that I've presented you with scientific evidence that it doesn't actually help you gain cardio capacity, power, strength, or friendship and admiration at the gym, will you continue to use it?

I bet you will...


@BrendanRolfe

Ronda Rousey: Who Am I?

We know what kind of fighter Ronda Rousey was, but the world is about to find out who Ronda Rousey, MMA Fighter, really is.

We're about to find out if her toughness is only skin deep.

Rousey has faced a surprisingly fierce backlash in the media-universe, receiving criticism for her comments and posts in the days leading up to the fight. Glass house owners and pundits everywhere who weigh-in on the fight game (but clearly have only an entertainment-level knowledge of the sport and the athlete) are calling her cocky, brash, arrogant, disrespectful, [insert negative character judgement here]. Many are saying she got what she deserved, while her defenders (many equally as green in the fight game) are taking the "she'll be back, better than ever, you just wait and see", line of defence.

Will she?

Those who are some how personally offended by her "arrogance" don't understand the psyche of a fighter. Period. If you are a professional fighter, and you don't honestly believe that you can beat anyone, at any time, anywhere; then you've already lost, and quite honestly you shouldn't be in the ring. Some fighters choose to publically convey their air of superiority (I AM THE GREATEST), while some choose silence, but this grandiose vision is universal in all champions.

A champion's psyche is a fragile thing.

This is Rousey's first taste of real adversity in the ring. Her first loss, and a knockout loss, to boot. To those saying, "no big deal, she will be back", I point to fighters like Mike Tyson and Roy Jones Jr. Both of those boxers were absolutely dominant at the start of their professional careers, knocking out opponents at will, and often in the first and second rounds. In fact, they put together winning streaks that make Rousey's undefeated start look paltry in comparison. But for these fighters, their first losses signified the beginning of the end of their careers. The world had seen that they were beatable, but more importantly, they came to realize they were beatable, and they believed it. Neither fighter would return to form.

For those who say that this is the last we will hear from Rousey, I direct your attention to Ken Shamrock, Georges St. Pierre, and Randy Couture. These fighters all lost their titles (some multiple times) and fought back to win them. Their losses were learning opportunities which clearly never altered their self-belief, rather, inspired adaptation and self-improvement. It is interesting to note that these are three very different fighters, and significantly different from Tyson and Jones Jr.in the way they conducted themselves, both in the time leading up to a fight and within the fight itself.

Which kind of fighter is the new Rousey?

The reality is that retiring undefeated is incredibly rare. At least once in their careers, a fighter is going to lose a fight. From our small case study, it would appear that the fighters with less bravado, fighters that encompass that quite-confidence, are the ones who fight back to become champions once again. These are the fighters that use a loss as motivation to train harder so they never have to feel the sting of defeat again, or the cold, lonely feeling of waking up on a hard mat, staring up at the lights and in to the eyes of the ringside doctor. And so it would appear that the core question in our argument is, who is Ronda Rousey? I mean, who is she really? A fighter's promoter and trainer may sculpt their public image, but only Rousey and those closest to her really know what kind of fighter and person she is. Make no mistake, she will get her rematch. Did she underestimate Holm? Did she slide on her training? Did she just have an off-night?

The truth is, we're about to find out who Ronda Rousey, the fighter, the athlete, the psyche, really is.

@BrendanRolfe


Image Credit: http://www.wvtm13.com/image/view/-/36461046/medRes/2/-/maxh/460/maxw/620/-/bj8mj6/-/Rousey-Holm-fight-gif.jpg 

Remembrance Day: I don't appreciate your sacrifice

...how can I?

I live in a first world, non-militant country, without conscription or any service requirements at all. My "knowledge" of war comes from the movies and the news, and I am extremely confident in saying that neither of those sources capture the true face of honour and bravery, nor the horror and anguish.

"Thank you for your service" and "lest we forget", are hollow, meaningless words to me...and I thank you for that.

Perhaps the greatest legacy of our soldiers, of ALL soldiers, is that those of us who can't possibly know what war feels like; don't know. I can't even fathom leaving my wife and dogs, being shipped off to the other side of the world, having a gun thrown in my hands, and being told that its me or him; us or them; kill or be killed. And yet that is exactly what happened to our grandmothers, grandfathers, great-grandmothers, and great-grandfathers.

If I can't fathom it, surely I can't appreciate it. But I can be thankful, and I can learn. And I can try to understand the meaning of true sacrifice.

So on this November 11th, don't remember. After all, you can't remember nor forget something that you were never part of. Instead, educate yourself, take a moment of silence out of respect, and if you get the opportunity, thank someone who is currently serving our country.

I may not be able to appreciate your sacrifice, and while I can't remember, I won't forget to learn.

@BrendanRolfe


Image Credit: http://www.youeffect.ca/remembrance-day-lest-we-forget/ 
 

Dear Mr. Trudeau: Please don't make us look like assholes

Ok you dancing, boxing, silky-haired sonofabitch, you did it; you swept the country off its collective feet with your upbeat rhetoric, your nationalistic messaging, and your 'gosh-darnit' likeability. You made voters begin to care about Canadian politics again for the first time since 1993, and you may have even driven youth to vote (maybe).

Now, don't make us look like assholes.

You said all the right things, and backed all the right horses. You appear to be environmentally conscious, socially aware, and culturally sensitive. You seem to be everything your predecessor was not...and perhaps that is your best quality. But while Mr. Harper did not leave you big shoes to fill, your campaign managed to create giant galoshes that you need to jump in to, and hit the ground running with, right away.

You have a nation of hope to appease.

Like your father, your popularity has reached rockstar-esque proportions. Big things are expected of you; perhaps too much, but this is not for you to decide. Canadians want to see more environmental care, more welcoming and acceptance of other cultures, they want more countries to like us, and yes, more access to marijuana. Basically, they want you to make us Canadian again.

A changing of the guard.

It is now squarely on your shoulders to give us back what so many feel was taken by Mr. Harper. We are not USA-Jr. We are strong, we are proud, and we are free, but we are also caring, polite, and citizens of the world. Prime Minister Trudeau, you have been elected to be the Quintessential Canadian, no, to be a Super Canadian. And you and your band of 50% merry men and 50% merry women have promised to lead us into a new era. You've promised to be much more than the old guard, and while there's so much work to do, you have managed to give a nation whose pride was faltering, a reason to be proud of their country. You were elected to make us proud.

Now, don't make us look like assholes.


@BrendanRolfe 

Stupid fans ruin sports

Throwing garbage on the field, endless selfies, talking on your cell phone, kicking the back of a chair, wearing a different sport jersey...give your head a shake.

Sporting events can bring intensity, emotion, and entertainment like no other spectacle. It can make you laugh, cry, jeer or cheer...hell, it can even gave you a grade one jammer and send you to the ICU. For the price of a ticket, you can be guided through an emotional rollercoaster that would otherwise have your treating physician put you on meds or send you to Riverside for psychiatric review. But for the love of all that is Holy and happenstance, don't conduct yourself at a game with people already questioning your sanity...or their own.

Projectile Anger
If your response to something happening on the field of play is every to throw an object in the direction of the players (unless it is a hat or an octopus), don't bother showing up. Not only can you hurt someone on the field or in the crowd if your pathetic noodle-arm can't throw a bottle that far (and go to jail for it), but the result could actually be forfeiture of the match by your team. As an embarrassing member of the home crowd, your team is ultimately responsible for your conduct, and if the environment is deemed dangerous as a result of your action, by the officiating crew, they can give an automatic win to the visitors. Don't be an idiot, if you're really that upset, crush a beer can on your forehead and call it a night. Or if you find you can't handle the emotions associated with disappointment, it's probably best if you stay home to watch it on TV, where you can punch corresponding holes in the drywall.

Selfie-thon
There's no quicker way to look like a space cadet then to take multiple selfies at a sporting event. A quick snap to mark the occasion and create jealously on social media is one thing; taking 5 or 6 selfies in a row, while trying to harness the magic of the smoky-eyes/duck face combo, tells me and everyone tuning in that a) You likely aren't a real fan b) You'll probably win the 50/50 draw. Since you're really only there for the booze and to be seen to be social anyways, why not save your pocket book and head to your local sports bar instead? It'll give you another hashtag or ten to add to your Instagram post(s).

Talking on your cell phone
A short call each half to check on your kid or to review your meeting schedule tomorrow is harmless. Blathering on about business, your exploits the Roxy the night before, or the shopping trip to the States you are going on this weekend, on your cell, phone during game play, is so far beyond irritating that it belongs up there with the guy who exhales loudly through his nose when he's eating. You're at a sporting event...talk about sports! I'm not saying you have to have been a fan for years or even that you must know everything about the sport and the game, but at least pretend to be interested! Any real sports fan can tell you that part of the fun of "having a team" is allowing yourself to be part of the team and allowing your emotions to become invested in them. How am I supposed to live and die with my team if you're talking to your business partner about how you're you going to buy low and sell high for 15 minutes of the second period and 4 minutes of the 3rd?!? Go in to the concourse if you need to have an important phone discussion during game play or make the call in between quarters. Or, by all means, call from your home office.

Kicking the back of the chair in front of you
Does this really need to be said? At 6'4, I have long legs and big feet, but somehow I manage not to tap the back of your chair with my toes, kick it when I'm moving around, or rest my feet on the side of your armrest. There are few things more egregious then chair kicking at a sporting match (or concert, for that matter). Every time you kick the back of my chair, I image myself head-butting you in the chest (a little reference for the real soccer fans out there ;) ), and while I have had remarkable self-restraint up until this point in my life, there's no telling how I or someone else my size will react, going forward. You know where there is lots of leg room AND great seats though? Your house...

Wearing an inappropriate jersey
No, I'm not talking about rocking number 69 or buying a Rusty Kuntz jersey. I'm all for supporting your team, but when you show up to a Toronto Blue Jays playoff baseball game wearing an Edmonton Oilers hockey jersey, I question everything, ranging from your knowledge of sports to your commitment to hygiene. Not only are you NOT wearing a jersey from either of the participating teams, but you're not even representing the right sport. Why are you here? Granted, I have seen some football jerseys at hockey games in the United States (the confusion is real), but Canadians are by far the worst offenders when it comes to this phenomenon. It doesn't seem to matter what the sport, but we feel compelled to reinforce the Canada = hockey stereotype at almost every other sporting event. Football, baseball, basketball, soccer...just stop it. If you don't have any attire that matches the sport you will be watching (at the very least), it's OK to just wear jeans and a t-shirt. Or, if you can't find anything else in your closet aside from a hockey jersey, when you're going to watch a baseball game, feel free to stay in the closet.

DO
Cheer your team on! As someone who has played in front of thousands of fans, I can tell you that crowd support and crowd noise does make a difference. It gives you that little bit extra that can be the decisive factor between winning and losing. Do trade comments with opposing fans. But keep it light; don't get offended about the things they say about your team. Witty banter is part of the fun of enjoying a sporting event and can make it that much more enjoyable. Don't be afraid to say good game to the other fans after the game, win or lose (nobody likes a sore loser, but even less a sore winner). We all have to start somewhere in our fandom, but avoiding some of these head-scratchers will help you enjoy the game more and incur my wrath less.

@BrendanRolfe


Image Credits: http://i1-news.softpedia-static.com/images/news2/How-to-Corner-an-Apple-Fanatic-Ask-How-Many-iPhone-Models-Are-Out-There-407205-2.png

Go F yourself crowdfunders

ENOUGH ALREADY

I can't tell you how sick and tired I am of seeing these crowd-funding campaigns that are popping up like a mosquito bite at a redneck party.

Yes, there are some worthy causes. If someone is fighting for their life against a potentially terminal illness, or is trying to gain sponsorship to bring their daughter over from a war-ravaged country, I might consider (and have made) a contribution. But if you are starting a company, need money for a doggy spa, or would like a plane ticket home for Christmas...Go Fund Yourself!

I am continuously irritated by those who choose to hide behind a "social campaign" where they are literally asking for money from their friends...without ever asking for money from their friends, or intending to pay them back. Have the decency to grovel at your friend's doorstep, or at least to look them in the eye while you ask for their hard-earned money. Or how about going to your family the old fashioned way; hat in hand, not monitor in face.

I'll be honest with you, I am a sucker for helping friends. If you called me up and asked for help, or had a question about something I'd normally charge money for, or needed a loan, I will more than likely help you out, but disguising your desire for money as almost charitable is reprehensible.

Perhaps the biggest slap in the face to your friends, however is starting a business and asking them to fund you. Do the right thing, put together a proper business proposal and offer them a piece of the company as investors. Or, borrow the money with paperwork surrounding a method and calendar for reimbursement. Put your pride on the shelf.

Now, let's get something straight. I don't think you are a bad person if you have done this, and I don't want to automatically end our friendship (though you may like me less than you once did), but take a step back and look at this from an outside point of view. Not only am I not getting a piece of your company or potential for reimbursement, but more likely than not, I'm not even getting the satisfaction of helping a friend, because all I have done was move numbers from my account to your account...thanks for coming out.

And just for your information, there are many sources of funding: banks, the federal government, credit cards...but you'll have to pay them back...which is why you don't want to go there...and for that I say, Go F Yourself.

Intermittent Fasting: Build more muscle & lose more weight

[1]

At 6'4, 220lbs, I am a hungry hungry hippo. Every day. All day. So when I first read about Intermittent Fasting (IF), not only did I scoff at the notion with indignant arrogance, but I dismissed it with closed-minded ignorance. After reading a few journal articles about its benefits, and implementing it in to my life, however, I'm marching to the beat of a new drum.

"So you basically just eat like a teenager", exclaimed my wife with tongue firmly planted in cheek, after a lengthy discussion about IF and the techniques used. Yes...and no. She was referencing a routine of a 16 hour fast, followed by an 8 hour window where you can eat (and I say this very very carefully, because I am only referencing the manner in which your consumption is conducted) without structure (ie. there is no 3-meal strategy). Unlike the typical teenage diet, however, you still have to be mindful of what and how much you are putting in to your face.

Intermittent Fasting is not necessarily a new concept, however, given its growing popularity within the sports, fitness, health, and body-building community, more and more studies have been conducted on this method of nutritional practice. The fasting period is included in your time asleep, and fasts generally last from 12-24 hours (depending on your strategy). Those who employ this method still drink liquids during this period (yes, coffee is ok if the amount of milk used is under 50 calories) but do not eat anything.
 Studies have shown that fat-loss begins at about the 12 hour mark or a fast and plateaus at around the 18 hour mark. Taking this strategy one step further, it is recommended to make your last meal, before you begin your fast, a meal consisting of complex carbohydrates with proteins.

The Benefits (and there are A LOT)

1)   A massive boost in the production of Growth Hormone (GH). Studies have shown that GH production in the human body is at its greatest during fasts. A daily fast will help produce regular boosts in GH which aids in muscle growth and repair, ultimately assisting in fat loss! There is additional research illustrating the ability of the body to regulate its hormones more effectively during periods of fasting.

2)   In your body, blood flows to the areas it is needed most. Convention says that when you are exercising and recovering from exercise, blood should flow maximally to your muscles. BUT (big but!) if you just ate (and "just" can refer to eating within the last 12 hours, as some macro and micro nutrients can take this long to metabolize and digest fully) and you have food in your digestive system, the blood will be divided between your muscles and your vital organs. Exercising during a fast will give you more energy to put towards your workout and speed up your recovery period!

3)  Cancer cells feed on glucose; it's not a secret. The constant influx of glucose in a normal diet (of eating regularly throughout the day) will feed cancer and pre-cancerous cells. Studies have shown that intermittent fasting has been effective in starving metastasizing cancer cells and pre-cancerous cells. There is even some evidence to show that ketone cells released from fat during a fast can help protect against age-associated conditions like Alzheimer's as well as some forms of Autism and Epilepsy.

More energy, more muscle, increased longevity, less fat, less recovery time...there is really no downside to intermittent fasting. Research has shown that those who already have a good diet (ie. low level simple-carbohydrate ingestion) have an easier time switching over to IF, however, barring medical restrictions, anyone can do it at any time, and the results can be staggering. The one major pitfall that proponents have highlighted, is that those who currently include many simple-carbs in their diet (white bread, wheat pasta, any processed foods with sugar, etc.) often reach for simple-carbs and binge on the them when the fast is over. The key is to go for complex-carbs and proteins. If your "eating window" is anything like mine, you will find yourself pretty full and not really intent on binging during your window at all.

The "Rules"

 

- It is recommended that you start with a 24 hour fast, for 2 reasons: 1) It cleanses the body 2) It gets you used to the feeling of hunger, and makes you ok with it (because nothing bad comes of it)

 

- You can choose when your "eating window" is (it doesn't matter how late you eat, a calorie is a calorie at any point of the day)

 

- For optimal weight loss, fat-burning peaks at the 16 hour mark of the fast and stops at the 18 hour mark. So if each day you did an 18 hour fast, followed by 6 hours of eating, that would be the optimal strategy for weight loss, however, a common fast is 16 hours, followed by 8 hours of eating

 

- Your first meal of the day should be high in protein and low in carbs. You last meal of the day should be high in carbs (because you and I love breakfast so much, I suggest eating breakfast then!). Anything in between is up to you

 

- Portion size is not important during your eating window, you don't have to restrict yourself, HOWEVER, you should still try to eat healthy foods (ie. lots of veggies, whole grains, fresh fruits, etc)

 

- Drink lots of water throughout the day. Start your day with a glass of water, and end your day with a glass of water. You can have coffee or tea if you wish at any time of the day, though it is recommended not to have anything with caffeine

 

- Get lots of sleep. This is more important than it sounds. When we sleep it gets rid of Cortisol (stress hormone) in our body. High levels of Cortisol have been linked to weight-retention

 

- You get one cheat day per week (I like to make it Saturday), and you can eat, literally whatever you want during your eating window. In fact, you are SUPPOSED to have something like a pizza, pasta, and ice cream, etc. This will help spike your metabolism

For more information on Intermittent Fasting, leave a comment and I will get back to you as soon as possible, or tweet me @BrendanRolfe

Image Credit
[1] http://cdn.gymaholic.co/articles/nutrition/14-intermittent-fasting/empty-plate-intermittent-fasting.jpg

6 ways personal trainers will make more money (that everyone should know!)

Personal training is an attractive industry, especially if you are health-centric. The pay can be great (if you like never being "off the clock", the hours can be flexible (if you like sunrises) and if fitness truly is a lifestyle, you should love what you do (unless it's just a convenient hashtag). There are varying degrees of quality of trainers (from dangerously bad to amazing), and one thing I can say with certainty is that successful trainers all exhibit similar tendencies. Here's what makes them successful:

Stay within your current knowledge base and perfect those exercises.

- Do not experiment on clients and do not give clients exercises that they cannot perform properly and safely. This has two important implications: 1) Your client will not get hurt from an exercise that you've never even performed yourself, have never been educated on, or just made up, 2) You wont look like a bad trainer. If it's an exercise your client is not capable of doing or that they look out of control on, it reflects badly on YOU.

- Create programs with a purpose. A 65 year old doing snatches, a 14 year old doing 3 RM deadlifts, a 30 year old doing overhead squats on a BOSU ball. Why? I'm not saying don't do them, I'm saying stop and think for a second how the program you create jives with your client's abilities, and relate to your client's goals. If a program is truly personalized, you need to take everything in to account and weigh both the benefits and risks. They are trusting you, not only with their health and fitness, but with their safety.

It's ok to say "I don't know"

- It's an opportunity to learn. Tell them you will go look it up in a book, tell them you will take a CEC course on it next month, tell them to consult a professional who does know, but don't make up some bullsh*t and try to sound knowledgeable by using words like functional, dynamic, and metabolic. A blind man could smell your lies. If you don't know, don't say you do. Further, one of the greatest successes a trainer can have is gaining a client's trust. This is not given easily. Most people who have never exercised seriously are terrified of it. They are scared they'll look stupid, they are scared they will be judged, and they are scared they will be laughed at. Once you have gone though the sacred and often lengthy steps of gaining trust, losing it on a lie is ridiculous.

Always be ON

- A coffee in hand, browsing on your cell-phone, chatting off-handedly with other people in the gym, says something about you. It says you don't give a flying f*ck about your client. I don't care if you've been training them for 10 years or 10 minutes and if you've established a buddy-buddy relationship where your client "doesn't mind" if you check your messages (they do, by the way), if I am a potential client, interested in your services, and I see you doing things unrelated to what your client has paid you for, you won't get my money, EVER.

Look like a trainer/Act like a trainer

- Practice what you preach. Fitness comes in different sizes and packages. People want to see that you not only talk the talk, but walk the walk. This doesn't mean you have to have abs and guns out (when the sun's out), this means that, in public anyways, you should exercise with purpose, practice proper nutrition, and generally be the role model that have to be.

- Look like the clients you want to attract. I cannot stress this enough. If you want to attract body builders, BE a body builder (big muscles, tank tops, high tops, etc), if you want to attract athletes, BE an athlete (compression clothing, cross trainers, athletic build, etc.), if you want to attract weight-loss clients, BE a weight loss professional (body-builder or athlete types can be intimidating, and quite honestly, not everyone wants to look that way). Like it or not, YOU are a role-model, and you will attract the clients who want to look like you.

- Dress professionally. The number of trainers that wear sweats and a casual t-shirt or tank top (cut off sleeves, worn and frayed, etc) blows my mind. Dress sharp. Unless you have so many clients that you don't need anymore, or that your reputation precedes you and your rags are your shtick, have a clean, well-fitting top with your logo or an identifying feature on it, and athletic shorts or pants that you might wear for your own workout. If people aren't sure if you are a trainer or a know-it-all workout buddy, they are less likely to approach your for your services.

Don't bad mouth other trainers, exercisers, methods

- Negativity, ANY negativity doesn't belong in the gym. If you criticize other people or methods in the gym, not only do you come across as a judgmental douche, but you bring a storm cloud of pessimism with you. CrossFit is dangerous...everyone knows that, but it has its merits too. When you speak about training styles, exercises, or trainers that you may not believe in, always be sure to present them with a balanced approach. If you see a newbie in the gym and want to approach them to offer assistance (also known as prospecting), lead with a positive, before a correction, for example, "I love that you are including deadlifts in your workout. It is one of the most important lifts to master. May I offer a suggestion...?"

Do not discount your prices

- Value yourself enough not to go on sale. This is one of the most common mistakes for trainers starting out. They want clients, and because they are not confident of their abilities or the service they offer, they drop their prices. But once you drop your rates, it is extremely difficult to raise them without losing those clients. Make no mistake, people are buying YOU. You end up attracting clients who want you because you are cheap, not because your knowledge is valuable. Value yourself, and clients will value you. If you want to attract new business, offer a complimentary session instead. And not a "half session" either where you try to sell them during the last half hour in a "consultation", give them a real taste of you and your style.

Personal training is a cut-throat business. Only the strong survive. If you come with professionalism and enthusiasm, your road to a full roster will be smoother. I always say, look not at the number of clients a trainer has, but at the number of years they have been training their current clients (I don't usually use the term "look not" when I say it, but it sounds more poetic that way). Rather than focusing on your next marketing pitch, focus on your own skills and presentation. They are watching you.

@BrendanRolfe

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