Category Archives: healthy living

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:

DSC_0313

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!!

How does your wife deal with it?

I get that question a lot.  Especially from women who learn how much I travel.  So today, on our 20th wedding anniversary, I am asking myself that same question:

How have we done it?  How have we made it work for 20 years when others haven’t?

Our marriage has not been the most conventional (no, not like that).  Since the time we were first married, we have spent significant amounts of it apart.  Even as far back as our first year of marriage, I was working in Los Angeles while she was down in San Diego.  And back then we did not even share the same days off.  We were constantly ships passing in the night as one of us was always driving up or down the California coast to spend time with each other.  Since then, I have basically spent the better part of 3 months each year in hotel rooms away from my family.

So as I have been thinking about what it takes to make a marriage successful among the crazy demands of business travel, I keep coming back to the same six things……..

Take time to understand their Love Language:

If you are not familiar with the concept of the 5 love languages, I suggest you stop reading this and immediately click here.  This was probably the most impactful self-development exercise I did when it comes to the impact on our marriage.  Understanding how Acts of Service speaks to Joy and literally says “I love you” to her changed the way I look at tasks around the house.  Which brings me to….

 Embrace the ‘Honey-do’ list:

Did you catch that Joy’s love language is Acts of Service?  That means that when I get stuff done around the house, she feels valued and loved.  So if there is a research project that needs done, I will do it on a plane.  I try and get stuff accomplished around the house on the weekends.  I love to check things off of lists and she loves to put things on lists.  It works for us.

When you are home – put them first:

I love to golf.  I don’t play golf.

I would train all day everyday on a martial arts mat.  I limit myself to only classes I do with my boys.

These are things that fuel and refresh me but THEY TAKE TIME!!!  I have pontificated on this before but when I am home, I vehemently protect that time.  I can train on the road.  I can work late on the road.  I can only spend time with my family, specifically my spouse, while I am at home.

Set them up for success:

Part of my weekly weekend ritual is to set my wife and kids up for success for the week.  That means getting meals planned out, buying the groceries, meal prepping, making sure laundry is done, projects are completed and ready to be turned in, schedules are clear for the next week, and so on, and so on and so on.  The weeks that are the most stressful on all of us are the ones where I fail to plan for the week.  My job is to provide and more than just a paycheck.

Hide all evidence of travel:

When I get home I tend to unpack right away.  Not because I am super diligent about processing my laundry but because if I leave my suitcase out all weekend it serves as a constant reminder that I have either been gone all week or will be gone all week.  Unpack quickly and pack at the last minute.

Communicate:

This one was the hardest one for me to learn.  Seems silly but for years I would wait till the last minute to let my wife know I was going to be traveling.  She would consistently get mad when I was leaving so if I left it to the very last minute, I got to enjoy a few more days of ‘happiness’.  This does not work.  Communicate early.  Communicate often.  Communicate regularly.  Call, text, email, skywriting……communicate.

Now please understand, developing these habits was a process.  There have been times when I have been incredibly selfish.  When I didn’t put her and the kids first and inevitably, our largest fights have been centered around those times.  Also, I think this list can be applied to any marriage and approaching what separates you.  For us, it happens to be literal distance.  For others, it may just be time.

So hopefully this list will help you and your spouse survive the pitfalls of business travel, whether you have a short season of travel or whether you become a salty veteran like me.

See you on the road!!

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.

The difference between success and quitting is GRIT

Let’s face it, starting anything is easy.  A new workout plan,  a new meal plan, a new book.  We all want the *NEW* thing.  Think about it, anything new has a sense of excitement around it.  There is a sense of adventure and optimism.

A *NEW* iPhone

A *NEW* car

A *NEW*  job

A *NEW*  vacation

The possibilities of a *NEW*  workout plan

Just imagine the possibilities!!! 

This excitement around *NEW* is why:

  • 95% of diets fail over a period of 1-5 years
  • Over 50% of marriages end in divorce
  • Only 6% of Boy Scouts ever reach the rank of Eagle
  • Less than 1% of all those who start a martial art achieve the rank of Black Belt (my own observation on this stat in full disclosure)

The point I am trying to make is that with any endeavor worth doing, at some point the “new smell” is going to wear off and it is going to look a lot like (please forgive me for saying it)……..WORK!!  Nothing can stay *NEW* forever.  Every *NEW* car gets its first scratch.  Every *NEW* career becomes a job.  Every *NEW*  workout hits a plateau.

So if everything new becomes old (and all of it becomes new again), why is it that some are able to achieve great things in these endeavors while the vast majority allow themselves to fall by the wayside?  And more importantly, what can we all do to ensure we are a part of the minority vs. the majority?

The minority decide early they are not quitting:

I cannot over emphasize how important this differentiator is.  If you go into an endeavor with the attitude of “let’s see what happens”, you are giving yourself the out.  There are certainly times that would be appropriate but if you are serious about achieving anything, decide early that you will succeed and never think about it again.

The minority learn to embrace the grind:

This is a term that I stole from Martial Arts and Wrestling training.  Training for these endeavors can be physically and mentally brutal.  I also call it “suck training”.  Suck training is different for every endeavor but learn to make this your favorite training.  You progress more in those times than any other.

The minority identifies the little things but focus on the one big thing:

In his book Good to Great, Jim Collins introduces us to the concept of a BHAG (Big Hairy Audacious Goal).  A goal so big that it inspires your endure all the little things.  Envision the end goal when you are doing the smaller, seemingly tedious, tasks that need to be completed to get you there.

The minority celebrate the small victories along the way:

If I had waited to celebrate anything along my martial arts journey till I received my black belt, I would have been waiting for nearly a decade.  There were plenty of smaller celebrations, belt colors, tournaments, techniques achieved.  Set small goals that lead to the larger BHAG and celebrate those (just not a Big Mac and ice cream for hitting a weight loss goal)

So there you have it.  My plan for becoming a part of the minority and developing a steadfast resolve.  So what are you trying to accomplish?  What is your BHAG?

I’ll start…..I want to end the trend of obesity in the US.  How is that for a BHAG?

Have Gi – Will Travel

Welcome to my new series, Have Gi – Will Travel.   Let me warn you in advance that these posts really are for a very specialized audience.  The traveling martial artist.  More and more as I travel, I am contacting dojos in my destination cities to inquire about training at their facilities.  The good news is you are the beneficiary of my experiences.

This first episode of Have Gi – Will Travel will detail out the rules of the traveling martial artist.

Always disclose your purpose:

Every Martial Arts school that I have ever come in contact with has some type of “Hey – come try us out” special.   My goal is to train every chance I get, not to bilk the system.  If I like a school, you can be sure I will want to come back.  Thus, I will contact all schools in advance and not only ask permission to train but also if there are any appropriate mat fees.

My opinions are always my own:

I am not (currently) sponsored in any way.  I get nothing other than knowledge, comraderie and physical fitness from training with any of these folks.  There is no bias (other than my own) to my reviews.

Every opinion I share here, I also share on social media:

My goal is to promote martial arts and martial artists.  The reality is that reviews on Facebook, Yelp, Trip Adviser, etc. make a real difference in the success of these small businesses.  I am more than happy to share my opinion so they can gain exposure and in the end, more business.

I realize that different schools have different goals:

I lie much more on the martial than the art of martial arts.  With that said, I can learn from both the yin and the yang.  Especially with me, the school should not adjust to the pupil, the pupil should adjust to the master.

I will stay humble and open minded:

It is really easy to fall into the mindset that ‘X’ martial art is the best….or ‘Y’ technique does not work in real life.  While I will certainly focus on the arts that interest me the most (Karate, BJJ and Mui Tai) if I stumble across the occasional Kung Fu or Aikido class, I am not going to shy away.

So come along with me on my journey across the US and the Martial Arts scene.  The first few posts will be of my favorite schools across that country that have been generous enough to let me train with them.  From there, we will experience this journey together.

Do you remember your second step?

Do you ever look back on a journey and ask “what was the second step?”  No.  Most everyone remembers the first step, the proverbial hardest one, but very few remember let alone talk about the second, the third, the fourth, etc.  Well that is what I want to talk about today.

When I first started focusing on my health and fitness level while traveling, I had to start somewhere, right?  Noone just makes a massive change in everything they do, do they?

Certainly not me.

So where does one start on this journey towards a healthier version of yourself?  Here are the 3 changes I made to start.

Change #1:  Nothing Fried

OK people, don’t underestimate how big a change this really was for me.  I would literally eat burgers with fries or fish & chips every day I was on the road.  Literally!!  So this was the first real change I made.  If it came out of a deep fryer, I was not eating it.

The first change here is funny to look back on but I no longer ordered the fish & chips and went with the burger (or chicken sandwich) instead.  I would then substitute a dinner salad for the fries.  I must have had this combination hundreds of times and still do pretty regularly actually.

Change #2:  Do Something – Every Day!!

With how much I love to work out now, it is hard to remember back to a time when I did nothing but that was exactly what I did for years.  Now mind you, I would pack workout clothes every trip but they never saw anything but the inside of a suite case.  In fact, for a while, I was traveling to Houston so often that I literally set up an apartment at one of my communities.  With how much I love to work out now, it is hard to remember back to a time when I did nothing but that was exactly what I did for years.  Now mind you, I would pack workout clothes every trip but they never saw anything but the inside of a suite case.  In fact, for a while, I was traveling to Houston so often that I literally set up an apartment at one of my communities.  They gym there was fantastic.  I think I can count on one hand how many times I actually used it back then.

This change is actually where my guardrail for Workout before Wine came from.  I figured if I wanted to have the extra calories contained in the alcohol, I needed to earn it first….and I really like wine.

Change #3:  Rethink “Free”

Extra (fattening) calories are everywhere for the RoadWarrior!!  The cookie at check-in with the hotel.  The waffle maker and bacon at breakfast.  The evening desert bar in the concierge lounge and THE ALCOHOL EVERYWHERE!!!  Hotel and airlines are very good about making sure their best travelers are well taken care of.

These freebies are anything but free.  It is way too easy to find yourself on glass #3 or desert #2 or having desert every night you travel.  My big change was to eat on the road like I would at home.  I do not have desert every night at home.  I am not having 3 glasses of wine a night at home.

Now notice I did not say I gave all that up.  Nope, I just was conscious in my choices of what I would partake in and what I would not.

So those were my steps two, three and four.  Nothing majorly groundbreaking.  No healthy living overhaul.  Just 3 things I could do every day to get closer to RoadWarriorFit.

So how about you?

What is your next step?

So you are thinking about starting martial arts? 10 things I wish I had known earlier in my journey.

So you (or maybe your spouse) are considering studying a martial art, congratulations!!  I can honestly say that the first day I bowed on to a mat legitimately changed my life and put me on a path I never expected to embark upon.

After more than a decade of training in multiple martial arts,  there are a few lessons that I’ve learned that would have been good to know before going all in.   If you are just getting started or considering a martial art, here are my top 10 things to expect that might not be so obvious.  If you are an experienced martial artist, I hope you agree and feel free to add-on in the comments.

Soap

1) This is not Fight Club.

The first rule of Fight Club may have been to never talk about Fight Club but if you really get bit by the martial arts bug, you will not be able to shut up about it.  My poor wife has heard more stories about spinning hook kicks, slip step-under counter hooks and triangle chokes than she knows what to do with.  Be sure to keep that in mind before you jump headlong into another story about how so and so did what and what.

do you want to do a workout

2) You will want to train – all the time.

I would train or teach all day every day if I could.  Perfection is impossible but the pursuit of perfection is available to all.  You’ll find yourself looking to attend multiple classes each week, participating in ‘open mat’ and looking for others to help you improve.   Trust me, it is completely addicting in all the right ways.

CT BB

3) Martial arts is a small, tight knit and supportive family.

For a long time I had the picture above from my son’s black belt test as the wallpaper on my computer.  He is landing a beautiful spinning hook kick and stopping his partner cold.  Now with my job, I am all over the country doing presentations and projecting my computer on big screens in multiple offices every week.  As soon as any martial artist saw the picture, there was an immediate connection.  Questions would immediately turn to his training, my training, rank, passion, training methods and goals.  Heck, I have even spared with some of my clients as I have traveled to their offices.

4) Your Laundry will never be in balance again.

Seriously people, this is an issue I was not anticipating and one my wife hates.   Think about it.  Gis are made from really thick cotton to avoid rips, tears, etc.  It is like having 3 towels in the wash that have to be on the same side of the washer.  Now imagine that in our house with 3 of us (14, 16 & 43) all actively training multiple sessions a week.  It just never stops and the washing machine continually sounds like a jackhammer.

5) There is a reason that martial artists say they “study” and “train”.

If you come across someone who says they  ‘do’ Jujitsu or karate or whatever, you have come across someone who really hasn’t evolved into a martial artist yet (and your belt rank has nothing to do with whether or not you are a martial artist).  To be successful in the martial arts, you really do have to study and train.  You have to study the techniques to understand their effectiveness and when to apply them.  You have to train your body to react to the opportunity without thinking.  I have spent hours on YouTube learning the principals of a technique (study) followed by hours on a mat applying them in an actual situation (train).  I stopped ‘doing’ karate a long time ago.

6) You will always be ‘hurt’.

I don’t remember the last day I was not sore somewhere.  Now please understand, I am not talking about being injured.  That happens pretty rarely in a well-run school environment – there is a difference between martial arts and fighting.  However being sore is routine and an important part of the martial arts lifestyle.  In fact, I have never been as sore as I was the day after my first Jujitsu session.  Soreness indicated weakness and weaknesses can be strengthened through studying and training.

triangle

7) You learn to embrace the suck.

Real progress is made when you put yourself in positions that are challenging to you and you work to improve.  I refer to this process as “suck training”.  As a beginner that may be continually letting your partner jab at you until you can slip the jab.  On the ground, let someone take your back and sink a choke in and then work your way out (this is not for your first day however).  You will fail a lot in these situations but that is the point.  Fail less tomorrow than you did today and fail in different ways than you failed previously.

black eye.jpg

8) People love black eyes – just not receiving them.

I get a black eye or two every year.  Even as a black belt, I occasionally forget to keep my hands up and my partner slips in a great technique or I simply fall the wrong way.  It is simply a part of the beautiful dance we are performing.  What cracks me up is how people outside of martial arts react.  They either want to know every detail and are fascinated by my participation or they are scared to death to ask anything and assume I have some type of sorted past or had a run in with the wrong kind of crowd.  I find both reactions hilarious.

9) Higher level belts practice offense by destroying lower level belts – just slowly.

A really good black belt can execute her techniques at full speed without hurting her partner.  She can also slow it down so that their partner can learn to feel what is going on without losing technique.  As a black belt, when I am sparing a lower belt, I am typically picking a single technique to focus on and do so in a way that will also teach them something (like keep your hands up!!)  Lesson here for beginners – you want to spar the black belts!!!

10) Lower level belts learn defense (aka survival) by being destroyed by higher level belts.

I will never forget the first time I countered a superman punch effectively.  I had been getting caught for weeks with the technique and it was driving me nuts.  In the round it happened in, I was clearly ‘losing’ the round but in my mind, I had won because my goal was to slip the superman punch and I had accomplished it.  If I had been sparing another brown belt at the time, they would not even be throwing that technique.  Lesson here for beginners – you want to spar the black belts!!

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11) Bonus for families that train together – what happens on the mat does not stay on the mat.

Nothing makes my wife more frustrated than when random grappling matches break out in the living room.  Or when someone ends up in a kimura on the couch.  Or when turning a corner someone eats a round kick to the face.  Our house is a virtual mine field of martial arts techniques and I absolutely love it.

I hope the list above gives you a little more insight into the journey you are embarking upon and welcome to the martial arts family.  The destination is absolutely worth the journey.  Oss!!

What’s your plan B?

This past week I found myself back in Southern California at one of my favorite hotels, the Courtyard by Marriott Los Angeles Westside.  It is in a great location to several of my clients’ offices, great dining/entertainment options and most importantly, it has a great gym.

So of course, Thursday morning comes along and you can bet you can find me downstairs in the gym getting my workout in.

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So there I am, headphones in, lifting and waking up when I notice it.  The line for the cardio machines.  As you can see in the picture above, there were only 5 pieces of cardio equipment and there was literally a line of 5 people waiting.  Then over the course of the next 15 minute minutes I noticed a trend.  Folks had an average ‘willingness to wait time’ of around 5 minutes.  If a machine opened within 5 minutes of their arrival, they were good.  If not, they were gone.

Now I want you to notice something else about the gym in the picture above……look at how much space there is in this gym!!!  And by the way there is an entire other section to the right past the balance balls!!!  It is probably my favorite part about this gym, the sheer amount of open space.

With all of this space, what are people waiting for a machine?

And why are they leaving when one doesn’t open up?

And I realized, it was because they did not have a plan B. 

Every time I walk into any gym, I have a plan as to what I want to do but based on space, others using equipment, weights available that plan can and often does change on a dime.

So what are my plan Bs?

First and foremost is beachbodyondemand.com   I make it no secret that I am a BeachBody Coach and love helping others find their strong.  What I love about this particular resource is I can stream the program that best fits the resources I have.

Only the weight stack available? – Body Beast

Space in the corner open? – Insanity Max 30

Need to improve flexibility? – Piyo

Sometimes I get there and there are no weights at all but the treadmill is open.  In times like this, I am more than likely going to do a HIIT session of sprints.

Gym full?  I enjoy doing my longer steady state runs outside so time to active MapMyRun and head outside.   Or………every hotel that is more than one story has stairs, you know the original Stairmaster.  And if you are in San Diego, my favorite stair spot is at the Convention Center so head out and hit them!!

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Whatever your plan B is for you, the most important thing you can do is something!!

It killed me to watch people give up and leave the gym that morning.  I hope they came back later and got their workout in but don’t let anything get in the way of your health.  Especially something as simple as the treadmill not being open.

So how about you?  What is your favorite plan B?  And if you need help with your plan B – don’t hesitate to reach out.  I am more than happy to give you a couple dozen ideas that will work for you.

Ch-ch-ch-changes…..

One of the questions I get all of the time from people about to head out on trips is:

How do you deal with the different time changes all of the time?

To be 100% honest, I lost track of the US time zones years ago.  My personal strategy is to walk off the plane, check my phone and say – “Okay, that’s the time.”  But if that was the answer I left all of you with, this would be a really short (and bad) blog post…..but a really good meme.

The constant questioning from others did make me ask why I don’t have to deal with this anymore.  As I reflected, I realized I do have coping mechanisms that have become such a part of my everyday routines that I don’t even think about them anymore.  Mechanisms like…..

Calendar

Schedule to the time zone you are in –

This one is actually the one I have the hardest time with.  I travel the country and work with clients from all over the country.  It is not uncommon to have meeting requests that start at 8:00 EST when you are staying in the PST.  Remember, it may look good on a calendar but avoid this if possible.

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Start early –

Especially if you are traveling west to east.  Don’t fall into the temptation of sleeping later because you ‘are on West Coast time’.  Schedule breakfast or a workout with a coworker/client in the morning.  Get your day started off right and make sure breakfast is on the agenda.

Eat and sleep with the locals –

I don’t want to hear “I’m not hungry”, if it is 6:30ish – eat.  If you normally are in bed and asleep by 11:00 and you find yourself in NYC but home is LA – go to bed.

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Make sure you work out –

Bring your workout plan with you and make sure you get it in.  Also, be sure it is at your normal time in the day if you can.  If you typically work out in the morning, get up early.  Evening person?  Make sure to either get it in before dinner or be sure to hit the gym after that client meal.  Your rhythm depends on cues like this so make them strategic.

Magnesium

Magnesium is your friend –

This my secret weapon (especially traveling west to east).  Magnesium has the chemical ability to help you not only fall asleep faster but also to reset your circadian rhythm.  I started taking it daily in the form of ZMA to help with Testosterone levels (jury is out on this one from the scientific community) but I can vouch for its effectiveness as a sleep aid.  My wife on the other hand relies on Melatonin to ease her into dreamworld when traveling.  Just try and avoid the true pharmaceuticals.

So there you have it folks, the five things I do to make travel work and to adjust to time changes quickly.  How about you?  What are your strategies?