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The Digital Polymath – Absorbing the Web With Accelerated Learning Techniques — The Bioneer

My main argument in this post is that the time is right for the return of the polymath. I believe that the web makes it easier than ever for us to become highly skills in multiple different fields, and that the current jobs market and economy makes this more viable than ever too. 4,122 more…

via The Digital Polymath – Absorbing the Web With Accelerated Learning Techniques — The Bioneer

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The Batman Program – Batman Training for the Rest of Us — The Bioneer

Batman is perhaps the most well-known fictional portrait of a ‘peak human’. He is the ideal physical and mental specimen: he’s a master of martial arts who can chop down trees with his bare hands, he’s strong enough to bench 1000-405lbs depending on the writer, he has a genius-level intellect that he regularly uses to…

via The Batman Program – Batman Training for the Rest of Us — The Bioneer

How to Stay Motivated: Make it Awesome — The Bioneer

One of the questions I get from people in the comments most often is: how I can I be more motivated and disciplined to train? Or to work toward my goals? 763 more words

via How to Stay Motivated: Make it Awesome — The Bioneer

How to Finish Your Work

How to Finish Your Work, One Bite at a Time

 

 

                     “How do you eat an elephant? One bite at a time.”

 

If you’ve ever ran more than a few miles, you probably understand why you need to pace yourself. Runners that sprint at the start of a race will be exhausted far before they cross the finish line. The same principle applies when trying to get work done. One solution for pacing my work that I’ve found incredibly effective is maintaining weekly/daily to-do lists.

Weekly and Daily To-Do Lists

The principle behind the WD To-Do List method is simple:

  • At the end of the week, write a list containing everything you want to accomplish.
  • At the end of the day, write a list containing what parts of that weekly list you want to be finished tomorrow.

After you finish your daily list … Stop.

Don’t work on more projects or tasks.

You have the rest of the day to relax. And …

After you finish the weekly list, you are DONE for the week.

This means if you finish by Friday afternoon, you don’t start work again until Monday morning.

Although this might sound a bit obvious (and it should) …

There are advantages using a WD system over the typical,

Getting Things Done approach of keeping Next Action or project lists.

Why the Weekly/Daily To-Do List System Rocks:

After using this method for a few months, here’s what I’ve discovered …

  1. A WD system manages your energy.

The problem isn’t running out of time, it’s running out of energy. You may have 24 hours in the day, but many of those are taken away eating, sleeping and relaxing after a few hours of exhausting work. Any productivity system that doesn’t take this into account is broken.

A Weekly/Daily system, instead, groups your work into manageable chunks. Instead of trying to complete everything each day, you just complete your daily list. The same is true for the entire week. With a WD system you get a maximum amount of work done … AND gives you Freedom time to enjoy what you like most.

 

2) A WD system stops procrastination in its tracks!

Procrastination can happen when you see the mountain of work in front of you, and can’t visualize an easy finish. By splitting up your to-do list into daily lists, your elephant-sized projects can become bite-sized tasks.

 

3) A WD system will make you proactive

My system for a few years prior to implementing this method was to use a daily to-do list. Unfortunately, I found that this method made me lose sight of bigger tasks that weren’t urgent. When you already have ten items on your to-do list, adding an eleventh for the day doesn’t seem appealing.

But when you’re writing the weekly list, you’re in a different frame of mind. With six days to finish everything (assuming you take a day off), it is easier to put in those important, but non-urgent tasks.

 

4) A WD system keeps you from burning out

Using the Weekly/Daily system kept me from burning out or feeling stressed, even though was dealing with 2-3x the workload. By automatically dividing my work into a weekly total and daily increments, I could focus on the next bite, instead of the entire elephant.

So how do you use a Weekly/Daily To-Do List?

Good Question… here’s how …

The heading for this section was most likely self-explanatory. Write out your weekly list and your daily lists, finish them, wash – rinse – repeat.

However, after you’ve used this approach for a few months, there are a few nuances you might want to consider.

 

Focus on the Daily List

 

The point of the weekly list is to serve as the starting point for writing daily lists. After you’ve broken off the chunk you want to handle tomorrow, the other tasks in the week shouldn’t be on your mind. You can pretend they don’t exist, as if the only tasks in the world were the ones tomorrow.

This approach is an incredible stress-reliever. It’s easy to worry about how you’re going to finish everything. But when “everything” becomes seven or eight tasks tomorrow, it becomes easier to manage.

 

Don’t Expand the Lists

If you finish your daily or weekly list earlier than you expected, you might be tempted to expand. Why not add a few extra activities, you have the time, right?

This is a bad idea because it stops you from focusing on the daily list. As soon as you create the possibility for expansion, your “everything” goes from being the tasks to finish tomorrow, back to your infinite to-do list. Stress and procrastination soon follow.

Obviously, there will be times when you have to make adjustments. Last-minute tasks that need to be appended to your lists. But try to avoid expanding your lists just because you have free time.

 

Take on a Monthly Review

 

 

 

One area that the WD system ignores is a monthly list. There are some projects, and activities, that may be too large or not urgent that can be skipped under the weekly list. Unfortunately, maintaining a monthly list is more effort than it is worth. It’s hard to predict all the small tasks you’ll need to accomplish a month ahead of time, so it stops becoming relevant to your weekly lists.

Instead, I like to do a regular monthly “review”. In that review, I’ll pick out a few larger projects I want to finish that month. Keeping this in mind when writing my weekly lists.

A Weekly/Daily To-Do List isn’t complicated. Life doesn’t have to be complicated to work. Try using a WD system for a month. You can set up your lists with pencil and paper or go with my favorite tool, todoist.

Would enjoy hearing your way of getting things done, or to do list, or what you’ve found works for you.

BE Boundaryless and accomplish your goals!!

Soothing Energy Sleep Habits

Soothing Energy Sleep Habits

Sleep is one of the key essential ingredients to a healthier lifestyle. Many of us think it’s perfectly fine to go on on six or seven hours of sleep at most. Others seem to believe that pulling an ‘all-night-er’ like the good old college days didn’t hurt us then, so won’t affect us now..

We’re all busy people, however, staying up at odd hours in order to meet your deadlines will have an impact on your life.

We’re going to look into just how bad sleep habits affect your mental and physical health along with how good sleep habits you should take up to be more productive AND energetic every day.

Heck, who doesn’t want that!

Your Great Cost of lacking Sleep

If you don’t have healthy sleep habits, your professional life along with your personal life will be suffering. Even the most subtle signs of exhaustion can set off major signals to others.

You are probably going about your day believing all is good after skipping some hours of sleep, but later, you’re hitting “the wall”. You might wind up saying things like: “Oh gosh, I’m so off today, don’t mind me.”

Of course other around you will notice if you’re a bit off or can’t keep up at work. If you feel the need to take a nap because you’re tired, that means you didn’t sleep well the night before. Taking “power naps” is very healthy as they increase productivity and prevent you from hitting that ‘ugh, I need my caffeine !’ slump.

The National Sleep Foundations says that if you nap due to tiredness, you’ll end up entering a cycle of sleep that will mess with your sleep/wake schedule. This is called your circadian rhythm, which is a 24-hour internal clock and cycles between sleeplessness and alertness at regular intervals. The clock exists within the brain and determines how much or little energy you’ll have at various periods of your day.

If your alertness is always compromised, you’re setting yourself up for frequent disasters.

You may experience many subtle and even detrimental consequences if you haven’t been getting enough sleep. Studies now say it’s critical to get eight or nine hours of sleep. Anything less than that and you’ll suffer work-performance failures or other mishaps. You don’t want to take sleep disturbances and issues lightly.

Often times, we may think we’re getting enough sleep and don’t know why we’re fatigued and drained. It’s easy to blame it on diet or not enough exercise or work is taking its toll on you. And yes, those things do factor into the mystery of your lacking energy.

In this digital age, it’s even more difficult to establish a healthy sleep routine when we’re constantly stimulated by external sources–the news, social media, and oh don’t forget, what is happening in this ever expanding world?

Living in a time when cell-phone reliance is undeniable is also affecting our mental, emotional and physical well-being. I’ve heard people complain about their email demanding their attention at all hours of the night.

We’re taking in and internalizing more than we realize and we need to give it all a rest. This is why a nine-hour night of sleep is imperative.

Bad sleep habits to avoid

Our brains need sleep to process and unwind. If you’re at a loss about how to structure a healthy sleep life, these are some habits to avoid.

1. Your phone is near you while sleeping.

Admit it … Do you tuck your phone under your pillow when you sleep?

Do you rely on your phone and use it as an alarm to wake you up in the morning?

It’s not a good idea to use your cell-phone to start your day. You’ll check your email or other social networks the second your alarm buzzes and become prone to a bad mood.

A clear head will make falling asleep fast and easy with no electronics nearby. And, you’ll wake up feeling restored.

2. Most technology devices in the bedroom.

Technology devices have lights on them, very bright lights. A lit up room will cause sleep disturbances or make you want to do work or other things.

Pitch blackness will allow the brain to process melatonin, a chemical neurotransmitter that makes you tired and ready for sleep. The blue light on your phone’s screen, for example, is enough to confuse the brain into thinking it’s daylight.

Electronics such as electrical toothbrushes, televisions, computers, a diffuser and others should be in a position where they can’t be seen.

3. A cluttered environment.

Clutter, piles of laundry, piles of papers, and anything you can pile up as high as a mountain should be kept to a minimum.

A messy environment increases bad tension on the home-front and leaves you with this feeling of ‘there is so much to do.’ Downsizing on your possessions benefits stress levels, promotes calmness and provides a sense of peace.

As we get older, it’s easy to hoard everything into a space. Our closets, garages, or basements become a dumpster site. But living in this way, over time, will derail your mental and physical health. You might not recognize how overwhelmed you’re feeling about having so much stuff.

Your heart will feel the stress and burden, too, over time. I’m not saying you need to become a minimalist, not at all.

Just take some time to see where you can lighten the load in your home.

Working or studying too close to bedtime

If you’re your own boss or you work a job where anybody can call you any hour of the day and demand something, it’s OK to say no.

It’s tough if you work in a field that requires being on-call. You have the right to draw healthy boundaries and schedule time for yourself to relax in the few hours before bed.

An evening routine after dinner may be the answer to putting an end to chaos. If you don’t give yourself these hours of relaxation, you’ll feel off balance.

Some GOOD sleep habits to include

After knowing all the bad sleeping habits you should ditch, here’re good sleep habits to include:

1. Invest in a diffuser.

A diffuser has an incredible amount of sleep benefits. Essential oils, for years, have been used to cure insomnia, sleep disturbances, and to rewire the brain while easing anxiety in the mind.

Essential oils such as lavender or valerian essential oils are the best sleep aids. Lavender calms the nervous system by alleviating bothersome anxiety-driven thoughts, lowers blood pressure and heart rate. These oils, like chamomile essential oil, naturally starts the body and mind’s process in preparation for sleep.

2. Organize and lay out your clothes and your workout clothes the night before.

A system of preparation is the best way to overcome stress and anxiety, which interferes with sleep.

Mornings should be reserved for the opportunity to squeeze in a healthy breakfast, not rush to pick an outfit and scramble around. If this has been you, start a simple routine to make going to bed and waking up less turbulent.

A great day really does start the night before. These are mindful practices that can alter the course of your day and life in the long-term.

3. Change that tacky jarring type of alarm.

Instead of waking up to a buzzing, ringing, obnoxious alarm in the morning, try one with your favorite music or even nature sounds. There are alarm clocks you can set so you can rise to a calming voice telling you positive things.

Apps on your phone can do this also. A shocking alarm can trigger anger making waking up dreadful, especially if the sound makes you curse the moment you open your eyes.

Mornings should be for easing into your work day feeling ready and prepared, not doing a jack-rabbit start.

4. Do some quiet sitting or a meditative activity an hour before bed.

An hour before bed, do something that eliminates thoughts from your mind. Doing the dishes and cleaning the kitchen is a good way to clear your head and stress from a day.

Try doing an evening walk outside and listen to your breathing, footsteps, and nature around you. Doing something relaxing, even for a short time, will calm the mind.

Take Away ~

You can use these lifestyle practices as strategies to develop a healthier sleep life. You’ll notice a difference soon. Over time, you’ll feel more energized to start your day on the right foot.

The early morning and early dusk are critical for your brain to regulate a healthy sleep/wake cycle so you can succeed in your daily life.

Here’s to Feeling Boundaryless Energized to make

Your Day a Masterpiece!

BEcome Boundaryless Lifestyle

The Fitness industry has changed a lot over the past few years.

It’s not as much the info on training or nutrition, but more the culture and even mindset of those who workout and diet.

Some think if you don’t squat and deadlift, you might as well not workout.

Or if your not tracking your macros down to the exact gram, then you’re crazy (because tracking macros is life).

Traditional fitness lifestyle can be too much

Take a look at the following questions and I want you to answer yes or no:

  • When you’re not at the gym, do you find yourself already thinking of your next gym session?
  • Do you find yourself comparing your physique to others on through social media like Instagram?
  • Do find most of your conversations revolving around pre-workout rituals or the latest fad supplements.
  • Do you catch yourself daydreaming about how if only your arms were 2 inches bigger or if you were 5-10 pounds leaner?
  • Are you that dude who brings his own homemade salad dressing because the restaurant one is too high calorie?

If you murmured a “yes” to any of the above then there’s a chance that you’re living the traditional fitness lifestyle.

This is what I’m trying my best to avoid and help others avoid as well.

You shouldn’t live a life where all you care about is fitness.

WHY……cause that was never the goal of fitness in the first place.

Working out and eating healthy should Enhance your life, not consume it.

The Extreme hardcore culture has influenced the fitness industry way too much doing more harm than good.

This is where you can chose to make your fitness, health, heck…LIFE … Boundaryless.

Here’s your Freedom ticket to Living

the Boundaryless fitness lifestyle

A Boundaryless fitness lifestyle is a growing movement people like you just want to be healthy and feel sexy without bound by the latest health fad news.

Here’s an easy summary of what it means to live the Boundaryless fitness lifestyle:

The non-fitness lifestyle is 10% your training, 10% your diet, and most important 80% your mindset

If your like myself you like finding those “hacks” that will help you lose those extra pounds and then boost your confidence to go to the beach, ask for a raise, or enjoy the respect of others.

You can achieve that through ….

Your Mindset.

Yeah it’s unsexy but true.

It’s not what you want to hear.

But for 99% of you it’s what you need to hear.

Why do you think that no matter how well-structured a diet or workout program is, most people fail?

Why do you think no matter how good a personal trainer is, clients don’t see any long lasting results?

It’s not the tricks or tactics producing results.

It is your mindset and how you chose to execute on the advice your given.

Boundaryless Living ~

focuses on the journey,

not just the destination

Think of the last time you went out for a nice meal. Did you rush to finish to enjoy the ending?

Be honest! You took your time, enjoying the taste, smells, even the decor. Especially, taking your time, chatting with friends or family, savoring the moment as much as your food.

THAT my friends is Enjoying the Journey!!

So your fitness should be the same way.

The Boundaryless fitness lifestyle is all about the enjoying that moment you improved by getting another rep or two in your chinups.

While the end result is great, it’s the climb where you Really grow.

It’s the climb where you learn about what Motivates you and where you develop a state of mindfulness. Mindfulness being fully aware of yourself and your E-Motions, that is your (Energy in Motion).

It’s crucial as most people dwell too much on past and future events and don’t focus enough on what’s happening in their lives right now.

Boundaryless Macro Tracking (BMT)

Flexible dieting or IIFYM (if it fits your macros) has gotten extremely popular over the past few years.In fact, a bit too popular for its own good.

In theory, this gives you more “freedom” how you approach your diet.

But what many of my friends have found is they become obsessively anal about hitting their macros exactly “on the dot.”

Let me throw an example out …, if someone is suppose to eat 300 grams of carbs for the day, many people who follow IIFYM will get all stressed out about getting exactly 300 grams of carbs.

They’ll start eating 1/4th of a rice cake or eat 1/2 a teaspoon of ice cream to finish off their macros.

The reason IIFYM became popular was because people viewed it as a way to reduce dieting stress and have more “fun” foods in their diet.

But tracking 3 separate macro variables and making sure everything lines up does the opposite of reducing stress.

Most guys and gals just can’t do it without driving themselves insane.

Boundaryless Macro Tracking (BMT)

This is why I’m starting to recommend Boundary Macro Tracking (BMT) which is the even more flexible version of IIFYM.

With BMT, you will just track overall calories and protein while keeping an eye on your carbs and fats.

The Boundaryless fitness lifestyle teaches Boundaryless Adaptable Training (BAT)

Bruce said it best in summing up Boundaryless Adaptable Training (BAT) very spot-on..

It’s a more contextual approach to minimalist training.

Most minimalist training programs tell someone to simply to 3 sets of deadlifts plus maybe 2 sets of lunges and call it a day.

There’s a BIG problem with this in that it doesn’t allow you to take into account your personal goals, and experience level.

If your more a beginner you might do fine on a simple minimalist program but an intermediate or more experienced lifter will likely struggle to make progress.

If you’re more experienced, you’ want a plan that fits your needs and not one you need to fit yourself to.

This is where I have found the whole minimalist workout trend falls flat.

What’s “minimalist” to one person, may not to another.

This is why you need to adapt your minimalist training to suit your needs, hence the birth of BAT.

BAT utilizes minimalist training (doing what’s needed and throwing out all unnecessary crap) but at the same time, it evolves with you as you become more advanced and your goals change.

For example, a workout you can do Anywhere – Anytime is an Isometric workout.

Here’s some background for you.

The Energy pathways of our bodies were designed to exhaust Adenosine Triphosphate (ATP) stores in the muscle which last for approximately 2 seconds and the resynthesis of ATP from Creatine/Phosphate (CP) will continue until CP stores are depleted, which is approximately 4 to 5 seconds. This gives us around 6 to 7 seconds of ATP production. Repeat, 6-7 seconds. When first learning to do this it may take you up to 12 seconds to get the hang of it – no worries as with practice you’ll improve..

Of course equally important is … BREATHING ….. you have inhaled to fill your lungs with air, then slowly exhaling as you do an Isometric Contraction.

You can easily learn 5 Isometric contractions right now.

Here’s a link to a YouTube video showing you.

They are shown by

Paul J.O’Brien B.A., N.C.E.H.S., Dip. Acu., Adv. Dip. OBB, Cert Clin. Med. M.AFPA, M.ETCMA, M.C.Th.A.

You can find more on this on his YouTube channel. What I really like about Paul is his medical background. So he really knows his stuff.

The Boundaryless fitness lifestyle helps you

Get the Body and Confidence you deserve

You’re thinking … Looks matter.

That’s a fact of life.

If you know nothing about a person, the only thing you can judge them on is there looks. We feel someone who’s ripped at 8% body fat is going to be looked at differently than someone who’s 50 pounds overweight.

And while the goal of the Boundlessness fitness lifestyle is to make you really really ridiculously good looking, I don’t want the goal of of achieving perfect aesthetics to take over your life.

I know guys, and gals, who’ve gone from looking like a Golden Corral cover model to looking insanely ripped and now all they care about is fitness.

They carry gallon jugs of water around everywhere they go, stay in the gym for 2+ hours just to “hang out,”

Point is … don’t let fitness take over your life.

Yes, looking sexy and being healthy is great but the moment you start living your life just for that, is the moment you lose at life.

The Boundaryless fitness lifestyle lets you be fit, look amazing, but instead of you being consumed by fitness consume you, use fitness to enhance all other aspects of your life and … Enjoy Living!!

A Boundaryless Life is about enjoying a sport, pick up a hobby, have fun learning a new skill, and especially enjoying that QT (Quality Time) with your family and friends.

Just Chill Out folks… Life (Living) is enjoying the journey!

Enjoy a Boundaryless journey as through being active in both mind and body.

So … What are you waiting for… Go Live!!

Get Healthy AND Wealthy

Hey Everyone!

Hope all of you are prepping for summer and getting outdoors more.

Wanted to share something from my friend Rusty Moore.

Here’s Rusty –

Hey guys… I am not a big fan of most “positive mental attitude” gurus or manifestation/visualization training.

…or meditation.

Not that meditation is bad, I’m not the right personality type for that.

I value hard work & discipline.

The most disciplined person I have ever met (by a mile) is Craig Ballantyne.

rise-and-shine-an-interview-with-craig-ballantyne-header-v2-830x467

I’m not sure I’ve met anyone this disciplined.

I think he gets up at 4:30 AM each and every morning.

Craig started as a fitness writer, like me.

I met him when he launched a course called “Turbulence Training”.

I had a blog that went crazy viral because it was a fitness blog claiming that bodybuilding was cheesy.

Craig agreed to do an interview with me and I quickly became the #1 affiliate for his fitness course.

Between sales of Turbulence Training and “Eat Stop Eat” by Brad Pilon I was able to quit my job as a manager of a large suit store in 2009.

About 5-6 years ago Craig bought a big-time established blog called “Early to Rise”.

Since that time he has mainly focused on helping others achieve more.

If you want to learn discipline and mindset to take action, I highly recommend you follow his Twitter account.

https://twitter.com/craigballantyne

Here is a sample of some of his Tweets.

“Make the right decisions. Every meal, every morning, every meeting, every evening, every workout, every night out, and every moment matters.”

“Spend time this week with people who are healthier and wealthier than you. Find out what works for them, what motivates them, what you can learn from their habits, and what you can apply to your life to take your game up to their level.”

“Stop running. Quit escaping. This is your life. Your decisions got you here. No one is going to swoop in and save you. Your life is your responsibility. Deal with reality. Step up. Make the right decisions. Right now. For your right life.”

“Compare what you SAY you want vs. what you do. Where are you spending your time and energy? Do your daily habits match your dreams? If not, time to change, time to get aligned, and time to figure out what really matters and then put in place a plan to achieve it.”

Again…

I get motivated by seeing others who have crazy self-discipline.

Craig seriously has superpowers in this area.

His site is killer too:

https://www.earlytorise.com/

Early to Rise with CB

If you don’t have tons of time though, just follow him on Twitter.

I swear his mindset posts will move you in the right direction.

 

Personally follow Craig and have learned a lot from him about fitness, finance, life balance, and the dude is just so Inspiring as you read his stuff!!

Hope this helps get you closer to Living Boundrylessly!!