Category Archives: Fitness

Get the most out of your RealWorld Experience!!

realworld

Yep, it is that time again already, the annual RealPage User Conference aka REALWORLD 2016!!!

Now this is going to be my 6th RealWorld Conference (how can that possibly be?).  For those not in the know, RealWorld is the conference specifically dedicated to RealPage and their partners where we showcase the latest developments in the industry, the product improvements being delivered/developed and most important, thank our partners for their continued partnership.  It is 3 days of networking, learning, previews and fun but let’s face it, it is also long days, longer evenings and tight schedules.  In order to make the most of the sessions and travel fit, you have to have a strategy to thrive.

This is also my 3rd year of providing a few of my tips and tricks to not just surviving the conference but really making the most of it for both education and fintess.  So here are my RealWorld rules to live by:

Tip #1: Plan ahead:

I know I say this every year but I cannot over emphasize this one enough; Failing to Plan is Planning to Fail.  If your plan is showing up at the conference and “figure it out” you are in for a rough time.……not going to happen.  There are just too many great options of sessions to attend and fellow RealPage users to meet.  If you don’t plan ahead you are guaranteed to miss a ‘can’t miss’ session and for sure your workout is not going to get done.

Realworldapp

So if you haven’t already, go download the RealWorld App right now.  Seriously, I’ll wait.

Now, immediately start adding your must attend sessions to your calendar.  Might I suggest ‘Stack the Deck with Business Intelligence’ on Tuesday morning as a starting point?  I hear the speaker for that one is sub-par but the material should be great!!

Once you know when your ‘Can’t miss’ sessions are, you can fill in the rest of the time slots for meetings, networking, product demos and down time.

Tip #2: Stay hydrated:

water bottle refill

You know you should normally be drinking 8 glasses of water a day.  Well , this year we are at the beautiful Wynn hotel.  If you have never been to a conference at this hotel, I will give you fair warning, it is a long way from the rooms to the conference center.  A LONG WAY!!  So you are going to be walking more than you normally do and potentially imbibing on an alcoholic drink or two in the evening, and oh yeah, this is all happening in the middle of the dessert.  I am going to recommend you up your water intake from the standard 8 glasses.  Trust me, you will thank me when you are waking up on days 2 & 3 of the conference.  Now this is where planning comes in again.  I find that it is a very rare thing to find a conference center that keeps the water pitchers/bottles full throughout the conference.

SO BRING YOUR OWN!!

You may not always be able to find a nice chilled bottle of FIJI but you can usually find a water fountain to fill up your own bottle.  And if you are anything like me, you find an empty water bottle strangely motivational.

Tip #3: Recharge:

weary traveler

This will look different for each of us but I find I need a point in my day to recharge more than just my phone.  For me, it is time in the gym.   I can get my head on straight and work all the kinks out that I am feeling from standing all day.  For others it is a power nap in the room, others it is 15 minutes in the sun out by the pool.  Whatever it is that recharges and helps your re-center your mindset, make sure you have time built in each day to accomplish it.

Now we also need to think about that phone, so don’t forget your mobile charger!  We want to hear your thoughts throughout the day (follow the hashtag #RWconf2016 to join the conversation).

Tip #4: Eat well & Eat often:

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Make sure you take the time to eat like you should.  Do not sacrifice the quality of your diet because you need to rush somewhere.  Stop by the store on the way to the hotel and grab some snacks for the room (don’t get me started on the mini-bar options for $10 bucks each).  Put a bar in your purse.  Throw an apple in your bag for later in the day.  Your body needs fuel to thrive vs. survive.  Give it what it needs.

Bonus Tip:  Most hotels that host conferences have pretty good gyms.  Gyms where they actual stock fruit for the taking.

Tip #5: Have fun:

If this is your first RealWorld Conference, you are in for a treat.  It is a blast, especially the party on Monday night.  Although not themed this year, in the past we have celebrated the lives of people like Dr. Seuss or given our best superhero impersonation.

wolverine ABDr. Seuss

The party is a celebration of our partnership with all of you and we pull out all of the stops.  This year promises to be a lavish affair….even if Wolverine will not be showing up.

Bonus Tip #6:

For those of you who are runners (or are even thinking about running), I cannot recommend skipping the treadmill in the morning enough.  Running the Las Vegas strip in the early morning is in my top 5 runs in the country.

Seriously, the people watching is unbelievable!!!

In fact, even if you don’t run, wake up a bit early on Monday or Tuesday and head out for a walk.  I promise that not only will you feel better but you will have conversation topics for the rest of the day!!

Time for me to go pack and finish my presentations but hopefully I will see you at RealWorld!!

Have Gi – Will Travel : North Broadway JiuJitsu, Bryan Guidry Fitness Training

In researching for a trip to St. Louis, all of the opinions, reviews and most importantly for me, operating hours (they were open later than all the rest) were pointing me to North Broadway Jiu Jitsu – Bryan Guidry Training.

I happened to attend on a day that the focus was No-Gi so I should probably call this one “No-Gi : Will Travel”.   I also had the good fortune to be able to attend on a night when both traditional class and all rank sparring sessions were being held so I got to roll with folks of all belt ranks and experience a great deal of what NBJJ has to offer.

To summarize, the instruction was great.  Although the group was a bit slow to warm up to the outsiders in the room (they were never cold), once we started going, the atmosphere was one of encouragement and support.  The rolling was strong and intense but without ego or intent to harm.  All in all, I had a great experience.

Instructor:  

Bryan Guidry

Professor Bryan was one of the best teachers I have experienced in a while.   My first class was all about technique and drills.  We were specifically working on sweeps from Butterfly Guard.   He was detailed in his explanations, clear in his demonstrations and then most importantly, followed up with specific instructions/corrections to each of us as he observed us working the techniques.  This last step is one that I have seen several instructors skip.  Even with the outsiders, Professor Bryan was observing and providing the feedback necessary to get the technique right.

I was also fortunate enough to get to roll with him in the sparring class.  Like any good instructor, he would let me get in trouble, attempt to work out of it and then show me that everything I was doing was futile.  Six minutes of attempted survival.

Attitude towards outsiders:

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Bryan Guidry has developed a reputation as the place to train in St. Louis.  With this reputation comes a lot of folks that are in just for a session or a week.  In fact, on the evening I visited there was another guy who was in from upstate Missouri looking for a place to train when he is in St. Louis 3-4 days a week.  All this to say, this group is very used to visitors.

The guys were obviously tight knit with a great deal of pre-class conversation around who was rolling in the upcoming submission only tournament, how people’s jobs were progressing, etc.  There was not a lot of pleasantries with the two ‘newbies’ before class but once Professor Guidry got class going, the group was warm and welcoming.  Truth be told, this may also be my introverted nature coming through as well.

Once we got rolling, the guys were great.  No egos, lots of diverse styles and a great willingness to help each other.  Great culture.

Facilities:

OK, this is a gym you are going to want to map out to get to.  If Professor Bryan ever has someone say they were ‘just driving by’ – they are full of it.  It is off the beaten path however the facility itself is definitely put together to train.  Located in a converted warehouse building, it has a large mat space (there were close 20 of us rolling at any one time), a full weight/cardio room and sauna.

Both men’s and women’s locker rooms and showers are available.  Bonus was the ”member lounge” that doubled as a spot for the kids of those rolling to hang out in.  Only downfall to the space was the pillars in the middle of the mat.  Completely avoidable as you roll but could get in the way when Professor was demonstrating a technique.

Overall Experience:

I really enjoyed my time at North Broadway Jiu Jitsu.  I have definitely been to better facilities but the skill of Professor Bryan both on the mat and more importantly, as an instructor, as well as the guys who were rolling make up for any short comings that the facility may present.  My only regret was I was not able to train in the Gi but that was all about timing, besides, Professor Bryan has a whole series on the internet so I can study with him while I am at home or on the road.

One final note, you will notice I didn’t mention anything about the kids program or women on the mat.  I am 100% sure this was just due to the timing of my visit but I did not see either while at NBJJ.  The only reason I mention it here is it is normally a big part of my assessment of a gym.  In this case, there were no kids classes offered on the Tuesday I had the opportunity to roll.  As for women, none showed for the classes I took but one scroll through their Facebook page clearly shows that women regularly attend (at least) Gi classes.

So if you are in the market for a training facility in St. Louis, North Broadway Jiu Jitsu is worth the visit.

Happy Freedom Day!! – Time for carb-less chips!!

The Fourth of July!  Independence Day!  (Treason Day if you are from the UK as one of my good who does hail from Britain proclaimed on Facebook this morning).

It is a day for celebrating, fun in the sun, fireworks and backyard BBQs!  A time for  sweet creamy desserts and salty sides.  But as someone who is currently watching and limiting every carb he takes in, how can I partake in the fun and not be a total Debbie Downer to everyone else?  Enter Carb-less Chips!!

So this morning in prep for our family BBQ, I was making Cloud Bread and decided to experiment on a smaller scale – what about chips?  They turned awesome and you are beneficiary.  Seriously, enjoy

Ingredients:

  • 4 Egg whites
  • 1/2 Tbsp of Water
  • 1/2 tsp of Chipotle Pepper
  1. Pre-heat over to 400 degrees.
  2. imageCombine all ingredients in a bowl and whisk well.
    1. Note:  I use Chipotle Pepper for the spice in this because I like it spicy, feel free to play with the spices that speak to you)
  3. imageSpoon mixture into a cupcake pan (I prefer the mini-cupcake pans but whatever will do) until the bottom of each cupcake is just covered by the mixture.
    1. Note:  You are going to be tempted to overfill, don’t!!  They will come out much crispier the thinner you pour your batter.
  4. Bake for 13-15 minutes checking to make sure they do not burn.
  5. Remove and eat immediately.
    1. Note:  You can also immediately spray with coconut oil and salt if desired.

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Now you have a way to battle the bowl of chips on the picnic table that everyone else is diving into.  Enjoy!!

The Art of Aging Gracefully……Screw That!!!

I am going kicking and screaming all the way……just being real.

I agree with Tony Horton who recently proclaimed to CNBC that Aging is for Idiots .  I see no reason to allow Father Time to have his way without the fight of his life.

Now with that said, I have had some recent reminders that I am not the young guy I used to be anymore.  For example, just a couple of weeks ago I heard the following statement while visiting a BJJ gym in LA:

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“Yeah, you’ve got that ‘Old Man Strength’”

What!?!?!  Old Man Strength!?!??!!  How about just ‘strength’? Then I took a long hard look around the mat and realized, I was the oldest on the mat by at least 5 years (OK, maybe 10).  That lead to the realization that I could count on two hands how many folks I had rolled with this year that have me beat in age.  How did this happen?  How am I suddenly the ‘old guy’?

Oh, and then there is work……

family

“I can’t believe you have a child that is driving!”

Not quite sure how to react to this one.  Is it because you can’t believe I could be old enough to have a 16 year old child?  Or is it because you cannot believe that my gene pool would be able to produce an offspring with the mental capacity to control a motor vehicle effectively?  I really hope it is the prior although the later certainly is in question.

And then there is Facebook….

wife

“When I grow up I want to be like you and your wife!”

This coming from a thirty-something fitness enthusiast.  You see, Joy and were both presented with the opportunity to audition for the next Beachbody Infomercial for The 21 Day Fix Extreme program by Autumn Calabrese, an opportunity we both jumped at.  So just us and 11,000 other Beachbody super fans are a part of a Facebook group where we regularly post specific assignments and encouragement.   Looking at the feed in this group is inspiring, motivational and humbling as well as a gut check.  You see in this group, I am definitely raising the median age (my wife however is ageless so she is having no affect ).

Why am I sharing all of this?  Because while aging chronologically is inevitable, how you age physically is absolutely a choice.  Not much is within our control any more; politics, economics, job stability, Brexit and the thoughts of others affect us daily but we have zero control over them.  What do you have control over?

  • What you feed your body – are you giving it whole foods in the right portions?
  • What you feed your mind – are you reading regularly? Does the subject matter challenge you?
  • Moving your body – You know the First Law of motion…..a body at rest tends to stay at rest, a body in motion tends to stay in motion. Be in motion – whatever that looks like for you.
  • Effort – Are you giving it everything you can?
  • Consistency – see that whole First Law of Motion thing above

So yeah, we all grow older but how we grow older is a choice.  I choose to embrace Old Man Strength and to control what I can and not place undue worry on what I can’t.  Now if I can just find someone to help me with my old man wardrobe…….

Carrot Tortillas

In my house, tacos are considered a gift from God.  My wife is pretty much convinced that the manna that God provided the Hebrews had to have been collected and then pan baked into nice round shapes.  Seriously….tacos are a big thing in this house.

However, so is the consumption of refined carbs….or better stated, the lack there of.

So what is a family to do?  We love spicy goodness wrapped in an edible delivery system (ponder on the genius of that for a few moments…..pause….pause….pause…..).

Enter:  The Carrot Tortilla!!!

I know what you are thinking.  I was too but trust me on this one, these are the best we have tried yet.  Don’t believe me?  Watch the taste off here:

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So here is how you make them:

Ingredients:

  • 1 1/2 Cup Grated Carrot
  • 1/2 Cup Water
  • 1/2 Cup Shredded Parmesan Cheese
  • 2 Eggs
  • 3 Tablespoons Coconut Flower
  • Salt & Pepper to Taste
  1. Wash, peel & grate carrots – OR – buy the shredded carrots from the grocery store and give them a rough cut like I do.
  2. Place the carrots in a microwave safe bowl and add water (recipe is 1/2 cup but you are really looking to get them covered in the bowl, the amount really doesn’t matter).  Microwave on high for 5 minutes.DSC_0287
  3. Drain and dry the carrots.  Use a dishtowel or cheese cloth to squeeze extra water out.  The drier you can get these the better they will turn out.
  4. Place all ingredients in a bowl and mix well.  Tip: just use your hands and get dirty.  It is by far the best way to get the ingredients incorporated.DSC_0293
  5. Pre-heat oven to 375 degrees and line a backing sheet with parchment paper that has been sprayed with non-stick spray.
  6. Spread carrot mixture into approximately 6 inch round ‘tortillas’ that are approximately 1/4 inch think (Note: these don’t rise or spread at all during cooking so however you spread them is pretty much how they will come out).
  7. Bake for 12 minutes, flip them once and bake for another 12 minutes.
  8. At this point you can eat them right away, lay them over a rack to allow them cool into the shape of a hard taco or store in the fridge for up to 5 days.  If you store in the fridge, I highly suggest heating them up again in a small frying pan to get them warm and a bit crunchy again.

So there you have it, our solution to not being able to eat tacos without all the refined carbs!!

What others won’t tell you about living a life on the road

I always love having conversations with people who do not spend much time on the road, especially when they are on the road themselves.  And having just come off of the largest conference of the year for the apartment industry where literally thousands of folks who never travel have just spent the last week in City by the Bay, I have had a lot of those conversations recently.  Want to guess what the most common question/comment I heard in my various conversations was?

                “How do you do it?”

The answer is simple, one day at a time.  That is all I can do.

These conversations prompted me to write an article this time that I am not sure I have seen out there.  Everyone likes to point out the positives of travel, I would like to point out the challenges that RoadWarrior’s face so the next time you find yourself staring at a calendar with an upcoming road trip, you are ready.

Reality #1 – Staying fit is hard:

Gyms with broken equipment.  Overtaxed schedules.  Tired muscles and minds.  All of these are a normal part of the RoadWarrior life.   Combine that with the ease of finding food that is horrible for you and the scarcity of the food that will really fuel your body well and you have the perfect recipe for allowing your fitness to suffer.

My solution:  Plan ahead (more on this topic here).  You need to schedule your workouts.  You need to research where and when you are going to eat.  Winging it every once in a while is OK.  Winging it every trip is a recipe for obesity.

Reality #2 – Alcohol is everywhere:

Seriously.  Once you get any level of status on an airline or hotel chain, they are constantly making sure that if you want to be liquored up, you can be.  It becomes incredibly simple to have a cocktail in the lounge before your flight, a couple of glasses of wine on the plane and then again at your next hotel.  I lost count a long time ago of the number of people I have seen over served at the hotel bar.  I am far from saying don’t drink but definitely do so with intent and a consciousness about it.  Too much alcohol has done no one any good….ever.

My solution:  Be conscious about your consumption.  Set limits in advance and choose when/if you are going to consume and where.

Reality #3 – People expect you to work constantly:

This may be just my world and my own personal work ethic but if I am going to be away from my family, I am going to make sure I am as productive as possible (I do so with the intention of protecting my time when I am at home).  Here’s the problem, my coworkers now expect me to be available 24/7 when I am on the road.  You have to protect yourself on this one.  You prioritizing your time is different than others demanding your attention.

My solution – Create and stick to reasonable boundaries.  I turn off my instant chat function on my computer around 9:00.  I stop responding to emails about that time as well.  I don’t send out new emails after that point.  It is when I shut it down (or at least give that impression – truth is I am often working later but scheduling my correspondence to be sent the following morning).

Reality #4 – Reentry is hard:

You just got home from a long trip, your plane was late and it is actually tomorrow when you arrive home.  To top it off, you have been burning the candle at both ends all week and you are both physically and mentally spent.  All you want to do is climb in to bed and never get out.  Unfortunately, your spouse has had the same type of week shuttling around kids, making sure everyone is fed, doing their own professional job and trying to stay fit.  They have been burning the candle at both ends and all they want is to climb into bed and never get out…but thank God you are home to take over, right?

My solution – Suck it up cupcake, especially if you are a regular RoadWarrior!!  Your travel schedule created this dynamic and you need to do everything you can to make the reentry as smooth as possible.  Sorry I don’t have any additional sage wisdom here but sometimes it is what it is.  This is also why I tend to bring gifts…..like San Francisco sourdough bread!!

bread

Reality #5 – A life on the road is a lonely one:

I have written on this topic previously but it is very had to develop relationships on the road and very easy to hide among the masses.  There is a reason fish school to avoid predators, they can become an indistinguishable part of a larger massive organism.  Great for fish…..terrible for humans.

My solution – Be intentional about maintaining the relationships you have that are most important.  If I am not intentionally reaching out to my wife, my kids, my parents, it is easy for me to go days without communicating.  This may just be a me thing but I like to fade into the background (ironically, I am doing so right now in the Admirals Club as literally dozens of industry coworkers buzz around).  Below are some recent shots from a run I made across the Golden Gate with a couple of co-workers.  An hour of intentional interaction.

Reality #6 – It is really easy to get depressed:

Everything above can easily culminate in a feeling of depression.  You stop being active, you feed your body with a depressant, you are working constantly, you know when you get home there is going to be tension and you feel alone.  How could you not get depressed, right?  I would be lying if I did not admit that about once a quarter, I have a trip where it all bears down on me……and I don’t think I am alone in that feeling.  I am always amazed at how utterly alone you can feel in a sea of people.

My solution – Beat the depression out of me physically.  Seriously, this is why I work out the way I do on the road.  I will do double workouts – if for no other reason than it keeps me off of the computer.  I will start a blog just to vent about it into the abyss.  For others it may be reading their favorite book, knitting, researching menu plans.  Could be any number of activities but do something you love to focus your energy and attention elsewhere.

So there you go, the 6 realities that no one really wants to talk about a life lived on the road.   If you can be intentional about heading those 6 off before they start, you are in for a good trip.  See you on the road!

NAA is coming!!! Are you ready to put you first?

MY TOP 5 CONFERENCE SURVIVAL TIPS

As a part of my ‘real life’, I participate in the occasional conference.

Actually, I live in conference hotels from mid-June through the end of August.  

Over the course of the next 3 months I will attend, participate on the exhibitor floor, be a part of the host organization and/or speak at at least a half a dozen conferences.  In fact I will be packing this weekend to join 9000 other people from the apartment industry for the annual National Apartment Association Education Conference in San Francisco.  This season is a brutal but very necessary season for my industry and through experience over the last few years, I have developed a strategy to make the most of both the conference material and my health while I am on the conference circuit.  Here are my conference rules to live by:

Tip #1: Plan ahead:

I cannot over emphasize this one enough; Failing to Plan is Planning to Fail.  If your plan is showing up at the conference and getting a workout in ‘whenever there is time’……not going to happen.  How would that play out if you planned on getting together with your clients ‘whenever there is time’?  It wouldn’t.

Plan your day and block out your workout time.  How much time do you need?  Where is the gym?  Is the conference so far away from your room that you will be walking 20,000 steps each day anyways?  As I look at my calendar for this upcoming week, I know I have to get my workouts in in the morning or they are simply not going to happen, my afternoons are filled with appointments and evenings with industry events.  For me it means running  early (this year we are running the Golden Gate – so excited) and hitting the weight room in the early evening before dinner to accomplish Tip #3.

Tip #2: Stay hydrated:

You know you should normally be drinking 8 glasses of water a day.  Well if you are going to be in a ginormous conference facility, walking more than you normally do and potentially imbibing on an alcoholic drink or two in the evening, I am going to recommend you up your water intake from the standard 8 glasses.  Trust me, you will thank me when you are waking up on days 2 & 3 of the conference.  Now this is where planning comes in again.  I find that it is a very rare thing to find a conference center that keeps the water pitchers/bottles full throughout the conference.

                SO BRING YOUR OWN!!

You may not always be able to find a nice chilled bottle of FIJI but you can usually find a water fountain to fill up your own bottle.  And if you are anything like me, you find an empty water bottle strangely motivational..

Tip #3: Recharge:

This will look different for each of us but I find I need a point in my day to recharge more than just my phone.  For me, it is time in the gym.   I can get my head on straight and work all the kinks out that I am feeling from standing all day.  For others it is a power nap in the room.  Others it is 15 minutes in the sun out by the pool or on the deck.  Whatever it is that recharges and helps your re-center your mindset, make sure you have time built in each day to accomplish it.

Tip #4: Eat well & Eat often:

Make sure you take the time to eat like you should.  Do not sacrifice the quality of your diet because you need to rush somewhere.  Stop by the store on the way to the hotel and grab some snacks for the room (don’t get me started on the mini-bar options for $10 bucks each).  Put a bar in your purse.  Throw an apple in your bag for later in the day.  Your body needs fuel to thrive vs. survive.  Give it what it needs.

 Bonus Tip:  Most hotels that host conferences have pretty good gyms, gyms where they actual stock fruit for the taking.   

Tip #5: Have fun:

I just added this one to the list this year.  I usually enjoy myself at these conferences but this year I am being intentional about it.

So even if you are already on the ground enjoying the “fruits” of Napa Valley– these are little things you can do to set yourself up for a great time without feeling too much wear and tear.

Time for me to go pack and here is hoping to see you on the road.