Tag Archives: discipline

When you are in the business of helping people achieve their healthiest life, you spend a lot of time talking about food.  Now, it is one of my favorite subjects so I don’t mind at all but one thing that does drive me a bit nuts is hearing from folks that say;

“It’s just so hard to eat clean on the road!!”

Let me get this out there now – No it isn’t!!

It really all comes down to choices.  What choices?

The choice to eat ‘Clean’

We really do need to define what ‘Clean’ means but that is for another post.  In the meantime, you need to decide this before you ever leave for your departing flight.  If you commit to eating right before you ever leave, you are 100% more likely to actually do so (please note that I just completely made up that statistic).

Seriously though, making the decision in advance does dramatically improve your chances of actually following through.  You are much less likely to end up on the wrong side of the rest of these choices if you have already decided to eat clean.

The choice of where to eat:

This is huge.  A restaurant that specializes in grilled seafood is way more conducive to your commitment to clean eating than Burger King.  Sure it may mean that you need to drive a few miles out of your way rather than stumbling across the parking lot to Ruby Tuesdays but in the end it is worth it.

Pro-Tip: I have found that it is also easier to eat clean in the restaurant rather than your hotel room.  This includes take-out orders, which almost always end up wrong (and cold).

Pro-Tip 2:  The exception to the above Pro Tip is the grocery store.  The grocery store is a great option for picking up a clean meal you can take back to your room.

The choice of when to eat:

So I may be preaching to myself on this one but your food options at 11:00 PM are vastly different than at 7:00 PM.  Take that into account as you are planning your day.  Set yourself up for success rather than trying to figure out “Whatever is easy” as you hit your hotel at midnight.

The choice of how your food is prepared:

Grilled over fried.  Baked over sauteed.  Sauce on the side.  Rainbow of colors vs. monochromatic.  If you are trying to eat clean, you should already know most of this but every time you order anything, you have the choice.

However, with all of these choices, the most important one is the choice to not to accept the lie that eating clean is hard to do.  It really isn’t.  It just takes a bit of planning, being willing to order off the menu and the choice to make it a priority.

“Work Harder” – Gary Vanyerchuk

Have you ever heard a speaker, read a line in a book, listened to an interview or a podcast where someone said something that actually hit you square between the eyes?   Yeah, I figured you had.

This past weekend I got to hear Gary Vanyerchuk speak at conference for Beachbody Coaches.  If you don’t know who he is, Google him because his story is awesome but to summarize, he is on the cutting edge of social media branding.  The way he analyzes each platform for its strengths is right up my alley.

Once you know their strengths – play to their strengths.                              

In general his strategy is to make your content work as smart as possible.  It is not just about throwing content out there, it is throwing the right content that is designed to work on that specific platform.

Now with that background out there, what he said that punched me in the face had nothing to do with content, branding or social media.  His message could be boiled down to two words…….

Work Harder!!!!

C’mon??  Really??  I just finished reading 2 of your books and you are going to give me “Work Harder”!?!?.

Then he followed up those two words with this gem;

“It is actually against my best interest for each of you to succeed.  The more of you that put what I tell you into practice, the more expensive my ads become.  So why am I willing to tell you all my secrets?  Because 90% of you will never actually work harder!!”   – Gary Vanyerchuk

The thing is, he’s right.  The vast majority of the 25,000 or so people who heard that message will not put it into place.

“You don’t know how hard I work.  I already work really hard!!  How can I really work any harder?”

I lost track of how many times I heard this over the last 24 hours from conference attendees.

Honestly for me, I knew I could not push back against that line of reasoning.  I can work harder.  Harder on my relationships.  Harder on my fitness.  Harder on my diet.  Harder in my work.  Harder in my business.

I think what most people miss when they hear “Work Harder” is that the message is not necessarily “Work More”.  So what else can it mean?

Work Focused:

Be honest, how many times do you take out your phone to do something specific and end up perusing your Facebook news feed.  Or your Twitter feed?  Or Instagram?  There is a reason I put this one on the top of the list for me, I need to improve here.

Work Efficiently:

I want you to do something for me.  For the next week, keep track of how many times you are distracted from the task you are looking to accomplish and then track what is pulling you away?  Then ask some hard questions:

Am I setting myself up for this?

Is the environment conducive to getting stuff done or distracting?

Am I looking for distractions?

Am I trying to put tasks together that are polar opposites?

Mix it up:

Just like you may use Yoga as a way to practice active recovery on your “rest day” from working out, use things like personal development as a way to “take a break” from work.  I have been in the habit of doing my own personal development in the mornings.  I am going to experiment with splitting it and doing half in the afternoon/evening as a way to recharge.

Work with a sense of priority:

Here is something I am going to try in my daily life – just like I rank tasks A/B/C as to their priority in needing to get done, I am going to rank them in my desire for doing them.  I am not sure what it will look like just yet but my plan is to mix the tasks I like in with those I don’t so I can keep motivation going throughout the day.

So what does your “Work Harder” look like?  What area of your life would you change if you had a magic wand?   Guess what, you do.  It is called effort and it is the only thing you get to control in this life.

Lessons from a near death experience….

So Facebook was kind enough today to remind me that four years ago on this day, I was testing for my black belt in American Karate.  It was a night that I do not remember and one that I will never forget.  That was the night I discovered I had an Atrial Flutter.  It was a night that started a week long hospital stay that included medically induced comas, CAT scans, EKGs and eventually a cardiac ablation (want the full story?  Read it here).

“You do realize you almost died, right?”    –     Dr. Kevin Wheelan

Even though I had just awoken from a 36 hour medically induced nap, couldn’t remember large sections of the previous 48 hours, had two black eyes and was sore everywhere – the severity of my situation did not really hit me until I heard my cardiologist reinforce those words.

The days are now few and far between when I do not think about how lucky I was to survive.  They are also few and far between that I do not think about the lessons that experience taught me.

Prioritize your health:  If I had not made a specific effort in the 18 months leading up to the test, I firmly believe I would not be here today (did you read the link above?).  The majority of the leading causes of death in America are due to preventable diseases that can be controlled/prevented through diet and exercise……so DIET AND EXERCISE!!!

Listen to your body:  If I had not been so hard headed and determined to do whatever it took to get my black belt, I would not have ended up in the hospital.  I knew early on in my test that something was off.  I think I even knew a couple of weeks before that during one of my training sessions.  If I had really listened to my body, I would have had it checked out.

Pay attention to what you fuel it with:  One of the questions that the medical staff asked me repeatedly was did I fuel up with Monster or Red Bull or place energy drink name here.  They only asked me about drugs once.  That crap puts people in the hospital regularly, I avoid it like the plague.

Prepare for the worst:  I have been fortunate to have good guidance on planning for the inevitable.  If I had not made it, Joy and the boys would have been taken care of.  However, not everyone is in that boat.  If you aren’t, get there.  We are not promised tomorrow but we are promised that those around us will have to carry on.  Take care of them.

Bonus learning – If you are in the Dallas area, immediately go to www.lifefight.org and become a member.  Should you or anyone in your family ever need their services, you will thank me.  We spent months of effort and thousands of dollars avoiding a huge medical bill that is completely avoidable.  Think of it like AAA for your family should they ever need air ambulance service.

Pray like it depends on Him:  Between this event, Joy’s Breast Cancer diagnosis, Tyler’s Papilledema and Charlie’s depression, we have learned to pray in earnest around here.  My prayer life got immensely deeper as I recovered and gave thanks daily.   With it came a deeper peace I had not experienced to that point in my life.  Pray like it depends on Him…….because it does.

Now are those the only things that I learned, of course not, but they are the ones that have stuck with me and I think about almost daily.  Knocking on deaths door will change you.  Hopefully I can have done enough knocking for all of us to learn the lessons.

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:

image

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!!

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:

IMG_2457

“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…….

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.