Information Overload, Streamlining, and Minimizing

Information Overload

I've been struggling a lot lately with this.  Tons of emails, messages from Facebook, Twitter, etc..  It's really distracted me from what I do best...which is developing programs and helping you with your specific situation.

I'm working on how best to provide you with results, and a lot of this other stuff is really getting in the way.

This means that I will be streamlining some things which may affect you.

A few things that will happen right away is that I won't be responding to direct messages on Facebook or Twitter.  I will be monitoring the boot camp page and will be posting updates (automatically), but I may not see your message there.

I will not be monitoring Twitter at all, but once again auto posts will be there.

Contacting Me

The best way to contact me is via email at: Stephen(at)bootcamppasadena.com.  I see email first, and during regular business hours 6a-5p, Monday - Friday.   I will try to respond as quickly as possible.

Calling me

For clients, you should have my cel phone number.  Once again you are always welcome to call me during those hours above.  If for some reason you don't have it just let me know and I'll gladly give it to you.

For people hoping to join the boot camp, please call (626) 609-7399, which is my voice mail.

Contacting me here on the blog

This is a great option, and one that will help a lot of people.  If you can share your questions here in the comment sections, your other boot campers will learn too.  I receive your comments via an email alert so I am usually quick to respond.

A Change in Billing by 2011

By next year I hope to implement a better system of payments.  I like to be as fair and flexible  as possible, but lately this too has gotten out of hand.  I say this not to be an ass and I hope that you don't take it that way...I'm just trying to focus on helping you, and I can't do that by being a bill collector/bookkeeper.

Minimizing Distractions

One of the most important parts of my business is being very truthful with you.  I like to practice what I preach.  If I preach balance, clean eating, good sleep, etc., I want you to be sure that's how I'm living my life. These past couple of months have not been in line with this, so that's why I'm changing a few things.

I truly believe that life is too important and too short not to be lived as we design it.   I know that I'm a lot happier when I live in this manner.

I hope that these changes will benefit you too.

I'm learning and experimenting all the time, and I'll share with you what I learn.

5 Tips to Add to Your "Stop Doing List" for Fat Loss Success

You may believe that searching for the next workout program or the next diet will bring you the answer to your weight problems.  

I'm going to suggest that you try something different.

Rather than filling your life with more options and more stress, let's have a look at what you can "stop doing". 

1.  Stop Searching for the "Right" Diet.

 Try one method of eating and stick to it for at least 2 months. Take some before and after measurements and pictures...and if possible have your blood work and blood pressure taken.  Give your 100% effort to the program.  Take notes, see how you feel.  Do you have more energy? Are you sleeping better?  Are you stronger during your training sessions.  Stop searching the "fitness" magazines, the supposed "celebrity" diets, etc..  Stick to one plan.

2.  Stop Sitting on Your Butt, and Get Moving.

This means setting strict times for using the computer, watching TV, and anything else that keeps your butt stationary.  I challenge you to time yourself for the activities in which you are seated.  You might be shocked to see how much time you spend sitting down.

3.  Stop Eating Crappy Food.

It's hard enough for you to burn off the healthy food that you already eat, not to mention if you consume junk food.  I know that when you and I were kids, we could "play it off". I can remember eating Ding Dongs, yes Ding Dongs, as a kid, and I would have no problem burning them off, because I played outside all day.  My guess is that you aren't playing too much these day, so save the junk for one very special meal per week.

4.  Stop the Self Sabotage.

You have been given an incredible gift, and your time is finite.  Get the crap out of your head that you can't do it.  I've personally seen so many people from all types of backgrounds, problems, family history, and so on who've gotten control of the their minds and succeeded in losing a lot of fat.  Family, friends, and mankind need you to perform at your best.  High energy and optimal health are right here waiting for you.

5.  Stop Procrastinating and Start Doing

Your body responds to activity plain and simple.  Move and get some results.  Move faster, lift some weight, in a sensible manner and see even better results.  Don't over think this. Get moving right now.  Stand up from your desk and do 15 squats, or 20 push ups on the wall.  When you get home tonight grab your significant other and your dog and go for a walk.  Toss a Frisbee, whatever it is, get moving.  Do not repeat your pattern of driving home passing though the fast food drive through and plopping on the couch at home, only to watch America's Got Talent.  Do some physical activity today.  Break the habit.

With the stresses of working a lot, emails, family, and more, I encourage you to use this list or create your own.  Cut out 5 activities that are pulling you away from your goals...then add 1 good activity or habit that brings you closer to your goal.

Let me know in the comment section what things you have stopped doing.  I'm curious to hear your suggestions.

Related Book  The Way We're Working Isn't Working, by Tony Schwartz

 

Mud for Breakfast

Morning Protein Acai shake

OK, I realize this looks like mud...but it sure tastes good.

Clients often ask me what I have for breakfast, and here it is one of my favorites.

Water

1-2 scoops protein powder

1 pack frozen Sambazon acai 

1/2 cup coconut milk

topped with handful of slivered almonds

I got turned on to acai years ago when spending time with my wife in Brazil.   In Brazil, acai is most often eaten in a bowl, kind of like a sherbet, and topped with fruit and granola.  It's super refreshing on a hot and humid day.

Here in the U.S. you can get frozen acai at Whole Foods.

I've written on acai before, and the importance of not falling for acai related products that try to scam you into believing that acai is some super fat loss berry.  Enjoy it for what it is.  A healthy part of a balanced life.

 

P.S.  If you'd like to stay in touch, you might want to sign up for my occasional newsletter here.

Nothing is Permanent

"As I grow older, I see that, like the warrior, we are really not here on earth very long. Before the great warlord Oda Nobunaga set out into the battlefield he often recited the lines from the Noh play, Atsumori: "Man's life is but a 50 year span and passes like a mysterious dream. . . ."

Just like the cherry blossom, as we begin to mature we are already blown away by even a gentle breeze. All warriors understand this. But we have lost this beautiful sentiment today. I think this is why we waste so much today and take so much for granted. We never appreciate anything because we think we always have it - and as much as we want as well! If we begin to realize that nothing is permanent, maybe we will begin to appreciate everything a little more. Maybe if we realize that it is not only the cherry blossom that is so fleeting in life that we will not take so much for granted. There is only one opportunity to learn Aikido and that is now!

From the famous military classic, the Heike Monogatari: "The rise and fall of the samurai passes like the saffron blossoms and fades like the ringing of the bell at Gion Temple. . . .""

Sensei Kensho Furuya

No Time is No Excuse

From Rework, by Jason Fried and David Heinemeier Hansson

"When you want something bad enough, you make the time-regardless of your other obligations.  The truth is most people just don't want it bad enough.  Then they protect their ego with the excuse of time.

Don't let yourself off the hook with excuses.  It's entirely your responsibility to make your dreams come true."

Email Scam Warning for Trainers from "Joe Cross"

This is the third scam email I have received in the last six months.  Here is the email which I received...

Greetings Dear,

I'll be in the country with my friends for a one month vacation. During our stay, we would like to book for 3 weeks classes for 1Hr30Mins each day, Monday to Saturday (morning or Evening hours) for 6 persons. We are asking for 1Hr30Mins per day for the 3 weeks-which is a total of 23hrs40 We would be coming over for a short Vacation and as part of our plans to keep fit during the vac, we need Private group training in either Aerobics/fitness Lessons. Do you have a training studio/facility where you conduct the classes? What Forms of Fitness Program above do you teach best?

COMMENCEMENT DATE: 10th June 2010

I would love to get the total cost or a quote/estimate. What are your payment options for registration? Do you accept credit cards(Kindly indicate cards accepted)? 
We'll be grateful if you'll be willing to do the work to teach quality classes to us and make our visit a memorable and fun-filled one.

Please send a confirmation to this email(AS PLAIN TEXT AND NOT AS AN ATTACHMENT) so that we can know what to do.


Best Regards
Joe Cross 

joeocross2@yahoo.co.nz

Ducks Quack - Eagles Soar

A reminder from my buddy Dave Dunlap at Club Sport Pleasanton...

No one can make you serve customers well....that's because great service is a choice. Harvey Mackay, tells a wonderful story about a cab driver that proved this point. He was waiting in line for a ride at the airport.  When a cab pulled up, the first thing Harvey noticed was that the taxi was polished to a bright shine.  Smartly dressed in a white shirt, black tie, and freshly pressed black slacks, the cab driver jumped out and rounded the car to open the back passenger door for Harvey .

He handed my friend a laminated card and said: 'Hello. I'm Wally, your driver.  While I'm loading your bags in the trunk, I'd like you to read my mission statement.'

 Taken aback, Harvey read the card.  It said: Wally's Mission Statement: To get my customers to their destination in the quickest, safest and cheapest way possible in a friendly environment. This blew Harvey away.  Especially when he noticed that the inside of the cab matched the outside.  Spotlessly clean!

 As he slid behind the wheel, Wally said, 'Would you like a cup of coffee?  I have a thermos of regular and one of decaf.'   My friend said jokingly, 'No, I'd prefer a soft drink.'   Wally smiled and said, 'No problem.  I have a cooler up front with regular and Diet Coke, water and orange juice.'  Amazed, Harvey said, 'I'll take a Diet  Coke.'

 Handing him his drink, Wally said, 'If you'd like something  to read, I have The Wall Street Journal, Time, Sports Illustrated and USA   Today.'  As they were pulling away, Wally handed my friend another  laminated card, 'These are the stations I get and the music they play, if you'd like to listen to the radio.'

 And as if that weren't enough, Wally told Harvey that he had the air conditioning on and asked if the temperature was comfortable for him.  Then he advised Harvey of the best route to his destination for that time of day. He also let him know that he'd be happy to chat and tell him about some of the sights or, if Harvey preferred, he would be quiet and leave him with his own thoughts.

 'Tell me, Wally,' my amazed friend asked the driver, 'have you always served customers like this?'

 Wally smiled into the rear view mirror.  'No, not always.  In fact, it's only been in the last two years.  My first five years driving, I spent most of my time complaining like all the rest of the cabbies do.  Then I heard this personal growth guru, Dr. Wayne Dyer, on the radio one day. He had just written a book called You'll See It When You Believe It.  Dr. Dyer said that if you get up in the morning expecting to have a bad day, you'll rarely disappoint yourself.  He said, 'Stop complaining!  Differentiate yourself from your competition.  Don't be a duck.  Be an eagle. Ducks quack and complain.  Eagles soar above the crowd.'

 'Well, that hit me right between the eyes,' said Wally. 'Dr. Dyer was really talking about me.  I was always quacking and complaining, so I decided to change my attitude and become an eagle.  I looked around at the other cabs and their drivers.  The cabs were dirty, the drivers were unfriendly, and the customers were unhappy. So I decided to make some changes. I put in a few at a time. When my customers responded well, I did more.'

 'I take it that has paid off for you,' Harvey said.

 'It sure has,' Wally replied.  'My first year as an eagle, I doubled my income from the previous year.  This year I'll probably quadruple it. You were lucky to get me today.  I don't sit at cabstands anymore. My customers call me for appointments on my cell phone or leave a message on my answering machine.  If I can't pick them up myself, I get a reliable cabbie friend to do it and I take a piece of the action.'

 Wally was phenomenal!  He was running a limo service out of a Yellow Cab.  I have probably told that story to more than 50 cab drivers over the years, and only 2 took the idea and ran with it;  whenever I go to their cities, I give them a call.  The rest of the drivers quacked like ducks and told me all the reasons they couldn't do any of what I was suggesting. Wally the Cab Driver made a different choice: He decided to stop quacking like ducks and start soaring like eagles.

 Each day you have a choice: Get up in the morning expecting to have a bad day or get up expecting a wonderful day. The old saying, “Smile and the whole world smiles with you” can be true if you decide each morning to make the best of the day ahead.  And remember….. 

Ducks Quack, Eagles Soar

 Have a nice day.....unless you already have other plans.

 “Life isn't about waiting for the storm to pass. It's about learning to dance in the rain."