Thursday, October 19, 2017

The Friday Five featuring "Rejection Proof"

Five things to take into your weekend....

1.  Quote I'm Mulling Over - “When you are not afraid of rejection and it feels like you have nothing to lose, amazing things can happen.” Jia Jiang

2.  Book I am reading - Rejection Proof by Jia Jiang.  This is a really good book with an awesome message. It is humorous and yet filled with insights that are refreshing and reassuring at the same time. 

After Jia was rejected by an investor for funding of this app, he was devastated and dreaded the thought of asking again. With his company on the line he decided to seek out 100 rejections in 100 days to desensitize himself. Not only did he desensitize himself from rejection, he learned so much about rejection he wrote a book about it.

Jia video taped all of his rejection attempts and started a vlog on YouTube about it.  You can check it out here. Jia is a very genuine and unassuming man.  A pleasure to watch and read.

3.  Song of the Week - Rejection by Martin Solveig.  A catchy pop music video directed by Martin Solveig, featuring the beautiful Zuzana and Marina, and special appearances from Miko & Cartman.  You can buy the song here.

4.  Video of the Week - Jia has done videos to get rejected where he asks to make an announcement on a Southwest flight, asked for a free "burger refill," and being a greeter at Starbucks. But, none is at famous as the one that went viral and got over 5.5 million views worldwide. The video that made him famous was Ask for Olympic Doughnuts from Krispy Kreme.

5.  Health & Fitness Tip of the Week - Don't eat Krispy Kreme doughnuts. Well that was a given. But, more seriously, when you should do cardio when lifting weights? This came up for me and looked around for an answer.  The Ripped Dude gave it to me. I know he knows what he's talking about because the global fitness industry has branded him 'The World's Most Ripped Fitness Model.'

Here's The Ripped Dude's answer:  To achieve "shreddedness," your body needs to use your stored fat as fuel for exercise. In order to do this, you must burn off your glycogen stores first. When you weight-train, you typically use glycogen as fuel. By doing weight-training first, you can burn the majority of your glycogen stores. Knocking out your cardio after you crush the weights will burn more fat!

Have a great weekend!!

And, please share! 

Wednesday, October 18, 2017

The Friday Five featuring "One of the World's Fittest Men"

Five things to take into your weekend....

1.  Quote I'm Mulling Over - "Don't over think it. Just begin." Rich Roll.

2.  Book I am reading - Finding Ultra: Rejecting Middle Age, Becoming One of the World's Fittest Men, and Discovering Myself by Rich Roll. 

Great book!! Rich started life off with some athletic ability. But, after his first drink at a college party he started down a rough road that eventually led him to rehab. He beat the booze but soon had other issues. 

On the eve of his 40th birthday, Rich Roll was in bad shape. His days were filled with work, stress, and junk food, and his nights were spent on the couch, remote in hand. Taking out the trash was the closest he came to exercise, and, at 50 pounds overweight, a walk up the stairs left him winded. He decided it was time to make a change. 

After undergoing a diet detox, adopting a vegan lifestyle, and pushing his fitness regimen to undreamed-of heights, he was profiled by Men's Fitness as one of the world's 25 fittest men. 

Among Roll's many jaw-dropping athletic feats: he completed the unprecedented "Epic 5"--five back-to-back Ironman-distance triathlons on five different Hawaiian islands in under a week--an achievement many said was impossible. This is the story of that remarkable transformation, a complete physical and spiritual rejuvenation that proves that anyone can "find ultra" if they know how.

3.  Song of the Week - "There and Back Again" by Daughtry.  Hard rocking, motivating. Perfect for working out.  Here is paired up with Rich Roll working out. I bought the song here.

4.  Video of the Week - Rich Roll's Top Ten Rules for Success - he's down to earth and easy-going.  Here is Rich's top ten rules for success. It is actually surprising how simple his approach is.  

5.  Health & Fitness Tip of the Week - Rich Roll attributes a great deal of his success to his Vegan diet.  Here are the 10 Health Benefits of the Vegan diet. A great resource to get started on veganism is Vegan Diet for Beginners. It has 50 recipes and 8 weeks of diet plans.

Have a great weekend!!

And, please share! 

Saturday, October 7, 2017

Is That A Problem or An Opportunity?

Let's cut to quick on this one.  It's always an opportunity.

But, only if you look at it that way. 

Whether it is a problem or an opportunity is the result of your mindset. It's how you choose to look at the situation. It's what meaning you decide to give it.

If you look at it as a problem you take on a victim's mentality. Why does this always happen to me? Why do I have to deal with this? When your thinking goes there, you immediately become less resourceful and less able to deal with the situation regardless of who's fault it is.

When you look at it as a problem it becomes something you need to fix or neutralize so that it isn't a problem anymore. The screaming child, the traffic jam, the annoying coworker. This kind of thinking will lead you to only solving the problem and not seeing what you could make out of it or what good could come from it. And, there is always some good that could come from it. But, you need to look for it.

In every problem there is an opportunity. There is possibility. But, you have to look for it. You may need to pause and make yourself think about it. But, it is there.

Problems are opportunities in disguise. You need to see through that disguise and uncover it.

The thing about problems are that they often arrive as interruptions. The flow of what you're doing comes to a stop and you need to deal with a problem. It becomes an inconvenience and keeps you from doing what you're trying to do. But, if you think about it, so do opportunities.

Opportunities often show up and interrupt what we're doing. They are just welcome interruptions. A friend calls with tickets to the game, drinks at the new local hot spot. Somehow these interruptions are okay. They are okay because the opportunity is easy to see. And, we don't mind putting off what we were doing to take advantage of those opportunities. In fact, we often make sacrifices to take advantage of them.

But, when problems interrupt us that is a different story. These interruptions feel like setbacks, obstacles, things that delay us or stop us altogether. These types of problems will always exist. They are a part of life. So, why not take advantage of them.

How do you take advantage of them?

The answers lies in the questions you ask yourself when problems arise. Instead of why me? Try, why not me? How could I take advantage of this situation? What could I learn from this? How could I grow from this?

Of course this is easier said than done.  But, it can be done.

Stuck in a line at the store? Caught in traffic? Instead of getting upset and stressed out, use that time to do something constructive. You going to spend the time anyway. You're going to be late anyway. Call a relative you haven't spoken to for awhile. Read something informative on your phone. Listen to a book or podcast.

One of the best stories that I ever heard was about a Mom that got a flat tire with her three kids. They were stuck on the side of the road waiting for the service truck. So, to kill the time she asked each of her kids how they were doing in school. And, the Mom learned that one of her kids was being bullied. Do you think that flat tire meant something different after she learned that?

Sometimes things happen for a reason. Instead getting upset when problems come up, get curious to find out what you could do with the situation. In every problem there is an opportunity. But, you have to look for it.

Thursday, October 5, 2017

The Friday Five featuring "The Magic of Not Giving a F*ck"

Five things to take into your weekend....

1.  Quote I'm Mulling Over - "Stop worrying about the things you have to do and start focusing on the things you want to do." Sarah Knight, The Magic of Not Giving a F*ck.

2.  Book I am reading - The Magic of Not Giving a F*ck by Sarah Knight. Be forewarned, this book is loaded with F bombs and a few other not-for-TV words.

In a previous Friday Five I featured The Subtle Art of Not Giving a F*ck by Mark Manson. Yes, they are very similar but the there is a distinct difference.  Mark's book gives you a more philosophical view on not giving a f*ck. Sarah's book provides a more practical way of applying the philosophy.

Sarah goes into great detail defining just what a f*ck is. It is not what you think it is and we all have it. Further, Sarah walks you through areas of life that we all share to categorize the f*cks we give and how stop giving them if you decide to. She also explains that there are some f*cks you are just going to have to give. So, she goes on to explain how you develop your f*ck budget. Seriously.

The real drive behind the book is about de-cluttering your life of the things you don't care about but keep doing because someone else cares about them.

Once you get past the regular use of F bombs, she does makes sense. And, she is pretty funny. Entertaining book with some real life application.

3.  Song of the Week - I Don't Care by Apocalyptica. I did find songs with the "I Don't Give A F*ck" theme. But, I would rather listen to a decent song. This song is pretty good. Almost 61 million views on YouTube. Video is a bit dark themed, but the song is well done.

4.  Video of the Week -  The Magic of Not Giving a F**k. This is Sarah's TEDx version of the book. It is a great summary and you can get the gist of the book in less than 13 minutes.

5.  Health & Fitness Tip of the Week - ALL GAIN, NO PAIN: The Over-40 Man's Comeback Guide to Rebuild Your Body After Pain, Injury, or Physical Therapy. I recently started back to the gym after a Spartan Race. I had some aches and pains but still wanted to workout. This book offers some solid advice on working around injuries. For $1.99 it was the best buy of the year for me.

Have a great weekend!!

And, please share! 

Monday, October 2, 2017

5 Reasons You Sabotage Yourself

You don't mean to do it. Just when you think you're going go after that goal or finally doing what you've always wanted to, you do something to screw it up. You don't mean to do it. Or, do you?

The subconscious is a clever little devil that is always at work trying to keep you safe. It will play tricks on your mind, convince you of things that are not true and blind you to what you need to see. But, the subconscious is dumb.

The subconscious is primitive and driven by emotions. It lives in constant fear especially the fear of change. And, it will be in the background quietly whispering reasons you should not do something. And, as a result you stop yourself from reaching your goals.

Why are you doing this?

1. Fear of loss. What you are doing now is familiar. It is your comfort zone. It may not be good for you. You may be eating too much, smoking, drinking, spending, yelling or whatever. But, it is a comfort zone. Even if what you are doing is not good for you, you are getting some good from it. Or, you wouldn't keep doing it.

When you consciously think about it, you know it is not good and you are motivated to change. And, as you soon as you begin to make the change you will feel like you are leaving something behind. Something that feels good and safe. That is the old you in a comfortable and familiar place even if that place was not good for you. As you move away from that place you get a feeling. That feeling is the fear of loss. It is a feeling that is primal and primitive. 

And, it is wrong.

2. The illusion of self-control. This is when you think you can control yourself when you really can't. The temptation presents itself and you think, "just one." One cupcake, one drink, one cigarette. It doesn't matter what your one is, it is the number right before two. If you never have the one, you will never have the two.


Don't trick yourself into thinking you have self-control while justifying that you deserve just one. Demonstrate self-control by not having the one. That is true self-control.

3. Boredom. This reason is connected to another human habit. It is the shot of dopamine you feel when you get excited. When you start to break away from an old habit for a new one, you will get those shots of dopamine. But, as the new habit takes effort to continue, the dopamine hits come less often.

To keep the dopamine coming you need to make sure you add variety to the new habit. If it's a new diet you can use spices or different recipes, or different places to eat. If it's exercise you can try new exercises. Any change to vary the new routine will keep the dopamine coming and your momentum strong.

4. You don't deserve it. This is the subconscious devil that tells you are not worthy. This comes from low self-esteem. The problem is that it isn't true. Low self-esteem usually stems for some experience you've had so long ago in your life that it is now irrelevant not to mention destructive. You do deserve it!

If you get determined, work hard and achieve your goal. You do deserve it. You've earned it. Stay focused on the goal and keep moving forward.

5. Fear of the unknown. All new action brings new experience. You will do what you haven't done before. You will go where you haven't gone before. That can be scary. Or, exciting.

Re-frame these fears from scary to exciting. They take on a new meaning that allows you to move towards the newness and let go of the familiar.

The key to beating all these behaviors is a high sense of personal awareness. Be careful about acting on voices in your head or the feelings that you get. Ask if it is the subconscious trying to hold you back.

Thursday, September 28, 2017

The Friday Five featuring "The Tipping Point"

Five things to take into your weekend....

1.  Quote I'm Mulling Over - “The tipping point is that magic moment when an idea, trend, or social behavior crosses a threshold, tips, and spreads like wildfire.”― Malcolm Gladwell, The Tipping Point. 

2.  Book I am reading - The Tipping Point by Malcolm Gladwell. This is the third book I've read by Malcolm Gladwell who is arguably the most spellbinding nonfiction writer I have ever read. He’s a master of suspense, to the point that his books read like mystery novels. Even though his subject matter is rooted in social sciences he brings characters to life. He also has the ability to present sticky concepts simply and elegantly, like thin slicing, the 10,000 hour rule of expertise, and the magic number of 150 for social groups.

Intellectual and sometimes a bit geeky, his insights open your eyes in a way that allows you to see something you couldn't see before even though it was right in front of your eyes.

Top Takeaway:  tipping points usually originate with a unique idea that doesn't, on the surface, seem like the right thing to do.

3.  Song of the Week - The Tipping Point by Skrizzly Adams. The fun part of the Friday Five is finding some music to go with the week's subject. And, I usually find something pretty good. Skrizzly's song The Tipping Point is a catchy country tune that is worth a listen. 

4.  Video of the Week -  Malcolm Gladwell's Top Ten Rules for Success - this is from a video series from Evan Carmichael who features a Top Ten Rules for Success Series.  You can check out Evan here.

5.  Health & Fitness Tip of the Week - Is there a Tipping Point in exercise?  According to Elliott White of true fitness & nutrition there is. Follow this link to learn how you can use the tipping point for your fitness success.

Have a great weekend!!

And, please share! 

Tuesday, September 26, 2017

Do you Need To or Do You Want To?

Some things you need to do. Some things you want to do. Some things you need to do, but you don't want to do. And, some things you want to do, but you don't need to do.

Whether you consider any particular thing a need or a want may be a matter of opinion. But, there will be some things that are needs no matter how you feel about them. And, then there are some things that are needs depending on each particular situation.

When you want to do something and it happens to be something you need to, it is usually the best thing for you. Diet, exercise and rest immediately come to mind. And, when you need it and you want it, there is never any conflict within you. You just do it. No extra effort is necessary.

When something that you need to do is something that you don't want to do, well there is where we have a problem. 

When a want and a need do not agree then conflict arises. An internal battle develops in your mind. Sometimes this is a quick battle and other times it is drawn out. Eventually the stronger of the two, the need or the want, will win out. And, no matter what wins, the need or the want, you will experience some kind of stress.

When you do what you need to do but don't really want to do, you deal with the feelings of sacrifice or that sense that you gave in and did the right thing. Conversely, when you do what you want to do instead of what you need to do, you have a sense of guilt. You lose either way. And, not only do you lose, there is usually some future pain for the choice you made.

There is no argument that you need a good night's sleep. Sometimes you even want a good night's sleep. But, sometimes you want to stay up and watch your favorite team's game more than you want to sleep. You choose the want over the need. And, when you choose a want over a need, you will pay every time.

The thing about wants and needs is their value. Needs have a consistent value and if you don't address them, then you will pay for it. There is no recourse. But, wants are different. They seem really important at the time but later? Not so much. You do experience some kind of pain but it's not near the kind of pain you experience when you don't address a need.

Most needs are physical. Sleep, diet, exercise and personal care are all needs. Your physical being is the basis on which everything else is built. You cannot pursue intellectual passions, entrepreneurial adventures, philanthropic pursuits or materialistic riches without a physical basis that will allow you to.

Steve Jobs was making a dent in the universe until he became sick. Without physical health, you have nothing else. You cannot invent, create, teach or contribute in any way without physical health. And, if you really want big success, you just don't take care of your physical needs, you maximize them.

Other needs exist in your relationships, your career and your finances. If you keep choosing the wants over the needs you will eventually experience pain. The key is discipline. The discipline of choosing what you need to do. See What Is Discipline.

The interesting thing about needs and wants is that needs are long-term. As long as you take care of your needs, your long-term success is almost guaranteed. But when you satisfy the wants, success, in whatever, is delayed at best and completely lost at worst. Choosing wants is usually associated with immediate gratification, the I want it now attitude, and a complete lack of discipline.

The choice is clear but never easy. 

What is your choice, do you need to or do you want to?

Thursday, September 21, 2017

The Friday Five featuring "Why"

Five things to take into your weekend....

1.  Quote I'm Mulling Over - “People don't buy what you do; they buy why you do it. And what you do simply proves what you believe” Simon Sinek, Start with Why: How Great Leaders Inspire Everyone to Take Action.

2.  Book I am reading - Start With Why by Simon Sinek. Sinek starts with a fundamental question: Why are some people and organizations more innovative, more influential, and more profitable than others? Why do some command greater loyalty from customers and employees alike? Even among the successful, why are so few able to repeat their success over and over?

People like Martin Luther King Jr., Steve Jobs, and the Wright Brothers had little in common, but they all started with why. They realized that people won't truly buy into a product, service, movement, or idea until they understand the why behind it.

Start with Why shows that the leaders who've had the greatest influence in the world all think, act, and communicate the same way - and it's the opposite of what everyone else does. Sinek calls this powerful idea The Golden Circle, and it provides a framework upon which organizations can be built, movements can be led, and people can be inspired. 

And it all starts with why.

3.  Song of the Week - "Why" by Annie Lennox formerly with the Eurythmics. This is a classic in my collection. A beautiful woman singing a beautiful song. They just don't write songs like this anymore. Why?

4.  Video of the Week -  What's Your Why? Here is Dr. Eric Thomas (aka ET the Hiphop Preacher) bringing it with the Miami Dolphins. He delivers his message with passion. Highly motivational, highly insightful. Put your seat belt on for this one.

5.  Health & Fitness Tip of the Week - Why should you workout? I know, sometimes you don't feel like it. I am right there with you. And, if you push through that feeling, you usually feel better that you did it. Here's 100 reasons why you should workout.

Have a great weekend!!

And, please share! 

Friday, September 15, 2017

The Friday Five featuring "Triggers"

Five things to take into your weekend....

1.  Quote I'm Mulling Over - “If we do not create and control our environment, our environment creates and controls us”.  Marshall Goldsmith, Triggers.

2.  Book I am reading - Triggers by Marshall Goldsmith. In life, how we behave matters. But, getting it right can be tough. We may know we need to change something but our habits, often the bad ones, often get in the way.

Triggers, looks at how environmental triggers, both positive and negative, affect our behavior and choices. Triggers also considers the challenge around making changes to the behaviors we'd like to make better.

Drawing on his unparalleled experience as an international executive educator and coach, Marshall Goldsmith invites us to understand how our own beliefs and the environments in which we operate can trigger negative behaviors or a resistance to the need to change. But he also offers up some simple, practical advice to help us navigate the negative and make the most of the triggers that will help us to sustain positive change

3.  Song of the Week - Triggers by Soldier Hard. This is one of the best examples of how the triggers in our environment can affect our behavior and how we feel. PTSD is an extreme condition of triggers affecting behaviors.  Really good song. Warning: the video is a bit graphic with scenes of war.

4.  Video of the Week - Here is Dr. Goldsmith talking about "Triggers." He basically summarizes the book's main messages. Well done and you'll be amazed how much he knows about your life.

5.  Health & Fitness Tip of the Week - in the workout world there is a concept of burning fat after the workout is done. Triggering the after-burn effect is using combination exercises. Here is a short summary on that concept and how to trigger it.

Have a great weekend!!

Wednesday, September 13, 2017

Is It You or Them?

You is you.  Them is everyone else.  Them are your kids.  Them are your neighbors.  Them are your coworkers, your friends, and your spouse.

Them is everyone not you.

When you think about the successes and failures in your life, was it you or them?  When you think about the good times and the bad times, was it you or them?

Understanding the prospective of "you or them" is critical to your success, your failure and ultimately your happiness.  There is one particular concept in regards to the "you or them" question that once understood it, makes all your future "you or them" questions easy to answer.

Here it is...

Everything in your life is your fault.  No matter what.  It is your fault. Good or bad.  By what you did or did not do.

Of course there are situations that happen to you.  Bad weather, bad traffic, bad people and the like.  These are all things that you do not control. These are not your fault.  But, you have to deal with them and how you deal with them is your fault.  No excuses.

If wake up and find a foot of snow outside and you grumble about the clean up and the kids not going to school.  You set yourself up to be unhappy.  You focus on all the things that are wrong with the situation.  All the loss.  All the inconvenience.  That is your choice. And, that choice is in your control.  That choice is your fault.

The way you ended up feeling about that situation is your fault.  So if you are unhappy and miserable you only have to look in the mirror to find the guilty party.

If you have become frustrated with the lack of advancement in your profession or your earnings, ask what keeps getting in the way? The answer is you.  It is not your boss, your customers, or the economy.  It is you.

Somewhere there is someone in your profession that is succeeding at high level.  That someone may even have the same boss, customers and economy as you. What's the difference?

You are the difference.

It's not them. It's you.  They are doing something different than you. Their success is their fault.  Their choices are their fault. Their attitude and approach to life is their fault.  It is their fault just like your attitude and your approach is your fault.  They are just getting different results than you.  Maybe it's their attitude? Or, is it yours?

That same person, who is succeeding in your profession, also gets up and sees that same foot of snow that you did.  They see the snow and instead of grumbling about it, they think, I'm going to get a different workout today.  And, I'll get to play with the kids!  

Same situation.  Different attitude, different choices.  Better results.

Make better choices, get better results.  

It's up to you.  It always has been.