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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

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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!!

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.

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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!!

Podcast Listening for a Healthier Life

 

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Hey Folks,

Wow, it’s been a while since last chatted. Will be catching up with everyone over the next posts.

A friend, Simon Shawcross, has organized a great collection of easy listening podcasts to help you with your health.

They range from A Balanced Life: Managing Stress, Nutrition, & Exercise, to High-Intensity Exercise for Efficient Strength Training and so much more.

Almost forgot to share the link with you folks!

Just go here to enjoy – HITUNI

A Quick reminder for those busy folks is you can download one of these podcasts and listen to it later at your convenience. Or like me, find you sometimes take notes to use it later. 😉

For those wanted to know more about HITUNI you can check it out here – About: HITUNI

Please let me know your favorite or which podcast helped you.

Here’s to Being Boundryless!!

 

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Happy Thanksgiving!

Happy Thanksgiving

Hi folks,

Wishing all of our friends .. like you our readers …..near and far …                                      a Happy Thanksgiving!
We are thankful for our friends.
Especially Thankful for our loved ones.
During this holiday, reach out to those that are challenged, those with PTSD, our veterans, our servicemen, and women. Let that coffee server know a Thank you for their time in helping you.
That few seconds you take to express gratitude, thankfulness to another person…is priceless and may just be what they needed.

Heres to Bountiful Thankfulness to Living more Fully!!

 

High Carb Fat Loss…For Real ..Yes!

Hi Folks,

While chatting with friends this week the topic got around to why we want to lose fat….besides, of course, we all know it’s healthier, however, what about that feeling of having all day energy to enjoy doing what we like most. To feel good and not feel awkward around others, or go out in public.

A feeling of self-confidence for getting a promotion, meeting new people, or that great feeling when someone you’ve not seen in a while bumps into you and says, wow, you still look the same after all these years … tell me what’s your secret!

What if you could lose unwanted fat, get healthier while enjoying carbs.

Read more below to find out how you CAN enjoy carbs, lose fat, and get that healthy body you desire.

Now You Can Get the Lean Body You Have Always Desired… Without Avoiding Carbs or Starving Yourself to Death.


How to Lose Weight Feasting on Delicious Carbs.


We have been tricked…

…into believing that carbs are the reason so many people are struggling with excess body fat.

We are told to reduce carbs and increase fats if we want to lose weight.

Here’s the irony:

Your body RARELY stores carbs as body fat to any significant degree.

Almost all of the fat you see on your body comes from the fats you eat.

Your body doesn’t even change or convert the fat you eat before it gets stored as body fat.

Eat a lot of saturated fat?

Saturated fat is what will get stored in your body.

Use a bunch of vegetable oil?

Your body fat will contain that same type of fat.

For the most part…

Your stored body fat is simply the reserve tank for the excess dietary FAT that you EAT.

Where does the body store carbs?

Excess carbs get stored in your muscles as glycogen.

The only time your body attempts to convert carbs into fat is when your muscles are 100% full of glycogen.

Your muscles rarely reach this point.

The average person can store up to 1,500-2,000 calories of glycogen. It takes sustained extreme overfeeding of carbs before your body begins the process of converting carbs to fat.

If our body fat is made up almost entirely of the fats we eat, why don’t we just drastically REDUCE FATS in our diet?

Low carb high-fat advocates like to point out that carbs raise insulin.

This does cause the excess fat you eat to get stored as fat.

But remember…

It is the fat you eat that gets stored as body fat, NOT the carbs.

Somewhere along the way, we forgot this simple fact.

We have been tricked…

…and I’m as guilty as anyone.

This is a good time for a quick introduction.

My name is Rusty Moore.

My background includes being a fitness advisor to runway models… men and women who need to add definition while staying slim enough to fit into stylish clothing.

Bulky fashion models get sent home.

I’ve also been a full-time fitness writer for the past 10 years and teach the “definition without excess size” training methods in my Visual Impact Fitness courses.

All of my programs in the past have been workout routines, with just a few dietary guidelines.

I never wanted to create a pure diet course.

This past spring I was FORCED to change my mind.

Here’s how it all happened…

The story begins in beautiful Reykjavik, Iceland.

Rewind the clock back about 8 years.

I am running a wildly popular fitness blog and an Olympic Strength & Conditioning Coach who lives in Iceland begins providing great tips in the comment section.

His name is Mark Kislich.

Not only is Mark an incredible trainer, he transformed his own body shortly before I met him.

Before I met Mark he had lost close to 100 pounds.

He isn’t genetically gifted.

Although he has helped numerous Olympic and professional athletes reach peak condition…

Staying lean was a struggle most of his life.

We quickly became friends…

…but after a couple of years, we lost touch.

He went back to training athletes who compete at the highest level and spent less time online.

He went off the grid for a few years.

Then this past spring, Mark posted this picture on his Facebook timeline.

Mark is in his mid-40’s.

I was BLOWN away!

I’m slightly older, but it’s rare to see anyone over 40 close to this level of conditioning.

My response?

“Dude! Are you getting ready for a contest or something? You look like you are at about 5% body fat. WHAT have you been doing?”

He told me the key was a special high carb diet he was following.

…and from lowering dietary fat to 8-10% of daily calories.

He has been this lean for the past 5 years by following this approach.

After hearing this, I wanted to kick myself.

Find out more by going here: High Carb Fat Loss

Remember…

We know that carbs rarely get converted and stored as body fat.

…and that your body fat is mainly made up of the fat that you eat.

Knowing this…

LIMITING FATS seems like the most logical straightforward approach to not getting fat.

10 years ago I KNEW this was an extremely effective way to get and stay lean.

I got sidetracked.

I started my fitness writing career right at the birth of the Paleo movement.

In 2007, there weren’t many Paleo blogs.

By 2008, they were popping up like crazy.

I became friends with some of the very first Paleo bloggers.

I didn’t fully adopt a Paleo approach but was definitely influenced by a lot of the stuff they taught.

Around 2010 some of these Paleo bloggers specialized and focused on the ketogenic diet.

Paleo got popular…

…but the keto diet became a huge movement.

It took about 5 years for the ketogenic diet to reach critical mass.

These past 2 years the keto approach has EXPLODED.

“Keto Diet” is now a household term.

The ketogenic diet is to the point where relatives who aren’t even into fitness will ask you about it.

“Rusty, have you heard of the keto diet? Supposedly you can get lean eating bacon and butter. Also… Kelly Ripa says that rice is now bad for you.”

If you are into fitness you know EXACTLY what I’m talking about.

You tell your relatives something about fitness…

Then a talk show host talks about the exact same thing 10 years laterand all of a sudden it enters their reality.

Both Mark and I know the keto low carb diet very well.

We have a DEEP understanding of how low carb diets work.

None of this is new to us.

My dieting philosophy was affected by the low carb movement.

Mark headed in the opposite direction.

Instead of increasing fats?

He drastically limited fat and decided to eat a carb-heavy STARCH based diet.

The results have been almost unreal.

Learn how he did it by going here: High Carb Fat Loss

We are about the same age.

I’m older, but we are close enough in age to have attended high school at the same time.

After seeing Mark’s pictures…

I grilled him for 3-4 months about his methods.

Within 3 weeks of starting Mark’s diet, I was completely sold.

My face got lean and more angular shortly after beginning this diet… and my skin looked more radiant and full of color.

I’m now on month #3.

I’m leaner than I’ve been in 10 years (getting leaner every week).

My energy levels are through the roof.

I’ve been so impressed with how easy and effective Mark’s diet has worked… I felt COMPELLED to turn this into a full-blown online course.

Introducing…

 

Here are just a few highlights from the course below,

or just go to find out more here: High Carb Fat Loss

 Why the low fat dieting method of the 1980’s was ALMOST correct… but there was one flaw. If we would have fixed this flaw it would have made it the main fat loss method we use today.
  • A lot of diets work well for fat loss, but crush your metabolism in the process. Why a high carb low fat diet gets you lean while increasing your energy output.
  • The story about an MD who has helped hundreds of patients lose 100+ pounds, while eating a diet of refined carbs and sugar (we still recommend whole foods however).
  • Mark doesn’t even track protein and believes “protein guilt” is the #1 reason people have a tough time getting lean. The amount of protein it takes to maintain muscle while dropping body fat. Hint: it’s less than you think.
  • Examination of studies where people ate 5,000+ calorie days and 2,000+ calorie meals and STILL had a tough time getting the body to store carbs as fat.
  • Why the western diet of eating around 35% calories as fat is a major contributor to obesity, diabetes, and heart disease. The 2 zones you will want to stay in to ensure a long and healthy life.
  • A doctor who successfully treats diabetic patients with a specific high carb diet. After switching to this special diet, many of his patients no longer find the need for insulin or oral medication.
  • One potential issue with ketogenic diets is that beer or alcohol can pull you out of a ketogenic state. Why this diet is “beer friendly” and works well even with moderate drinking.
  • How carbs ramp up calorie burn and energy expenditure, and why fats do NOT. A study comparing carbs vs fat when it comes to increasing the metabolism.
  • A secret “hack” to quickly scan an ingredient label and tell if a food has an optimal amount of fat.
  • Why many people mistakenly give up right when their body is primed to get rid of stubborn body fat and get lean. The counterintuitive way to tell if you are losing body fat.
  • Health advice from a doctor who trained cardiac surgeons until the age of 95. He’s 103 years old now and still drives.
  • What happens when you combine too many fats with carbs. The reason this can cause insulin resistance and diabetes… and how switching to a high carb low fat diet can quickly correct this problem.
  • The precise strategy to make yo-yo dieting a thing of the past. How to steadily lose weight without ever backtracking and regaining that body fat.
  • For those wanting to drop fat rapidly? A simple, yet extremely effective meal plan to follow Monday through Thursday. This leaves flexibility to eat more and socialize on the weekends while making progress each and every week.
  • How to successfully follow this diet whether you are a vegan or a meat eater. Mark is vegan and Rusty is not.
  • Mark’s whole food vegan diet template for getting lean without hunger. How he is able to stay lean eating a surprisingly large amount of calories.
  • Rusty’s diet template of mixing in more processed food along with meat. How to get lean shopping in the “regular part” of the grocery store.
  • …and MUCH more.

We realize that the low carb approach is wildly popular.

Low carb diets CAN work.

But…

We are 100% convinced that our High Carb Fat Loss Blueprint will be a more effective approach for you.

In fact…

I believe that our high carb approach to dieting will eventually become as widespread as the ketogenic diet is now.

I realize this is a BOLD claim.

When you follow our diet and limit fats?

Your insulin sensitivity will DRAMATICALLY improve.

This will give you the energy levels of a teenager while accelerating the rate at which you lose body fat. Now that is a Great feeling!!

A fantastic feeling !!

Nice part – This online course is fully mobile optimized so it reads like a dream on your phone.

To learn more please go here: High Carb Fat Loss

 

 

Are you Fear setting or Goal setting?

Seneca-Quotes

Hello Folks,

Hope all of you are enjoying the weekend and to help you prep for next week here’s a great article by Tim Ferriss about Fear setting. Here’s an excerpt to show how important it can be for your Success –

“I do an exercise called “fear-setting” at least once a quarter, often once a month. It is the most powerful exercise I do.  Fear-setting has produced my biggest business and personal successes, as well as repeatedly helped me to avoid catastrophic mistakes.”

Most people thing that setting a goal, makes it attainable. What truly makes this a good way of achieving success is facing, defining, then taking action to go beyond it.

Some examples cited include: “Bill Belichick, head coach of the New England Patriots, who has the all-time NFL record for Super Bowl titles. And stoicism has spread like wildfire in the top of the NFL ranks as a means of mental toughness training in the last few years.”

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Another example cited; “You might not think of the Founding Fathers — Thomas Jefferson, John Adams, George Washington to name but three students of stoicism. George Washington actually had a play about a Stoic — this was “Cato, a Tragedy” — performed for his troops at Valley Forge to keep them motivated.”

 

Some key points are

The Power of Pessimism: Defining the Nightmare

Conquering Fear = Defining Fear

Uncovering Fear Disguised as Optimism

To learn more go to the link here – Fear setting

Remember these wise words of Seneca: “We suffer more often in imagination than in reality.”

Imagination__Reality

Another post you may like is “The Tao of Seneca: Letter from a Stoic Master” here

Here’s to Living a Boundrlyless Life through Fear Setting!