One of the most common questions we all ask each other and ourselves is "what do you want in your life?" Our ideas often grow, change and evolve as we do. They change from one passion to the next and hopefully continue to lead you to better and better places. I've realized in my life the specifics of what I want in my life may change but the "theme" really doesn't. The theme has been pretty consistent and realizing this has allowed me to more intensely move in the directions of my dreams.
So what do I want in my life? I want a lot of things. I want to wake up everyday and feel like I'm making a difference in the world. I want to feel like at least something I do in the run of a day will make a positive difference in my world and the world of others. I want to passionately and fearlessly follow the direction of my highest excitement despite the chance of failure. I want to risk losing everything I have so I can have a chance at gaining more than I ever imagined. I want to fail, time and time again so I can overcome that failure and find opportunities that would have never existed without it. I want to learn to accept everything that happens in my life as the direction of my highest good and allow it to open my perspective to more opportunities.
I want to feel pain and loneliness so I can appreciate joy and companionship more deeply. I want to fall short of some of my goals so the ones I achieve feel that much sweeter. I want to know that everyday I am truly living in the moment, enjoying all that I've experienced thus far but also know that I'm working towards that grand dream I have deep inside. I want to know that my current situation, no matter how dire or unpleasing has no bearing on where I can and will be so long as I accept it as what is and not what will be. I want to experience all of the contrast in life so I can appreciate, recognize and love the things I desire and have already brought into my reality.
I want to one day look at my life and know I lived it to the fullest; with no regrets for what I've done and more important no regrets for what I haven't. With every tear, every smile, every heartbreak and every sense of butterflies I'll know that I am fully experiencing the wonder and joy it is to be human.
What do you want from this wonderful dream called life?
Tuesday, 24 September 2013
Thursday, 22 August 2013
Living in Alignment – The Landing Strip for Desires
Written by Ricky Goodall
As many of us know the secret to achieving goals is first the awareness that the goal exists; believing we can achieve it then acting on it. The problem is many of us get stuck in the space between action and acquisition. We feel like we’re “acting” towards the goal but the goal doesn’t ever come. Why is this?Although there are many factors that may hold us back from reaching a goal or desire the one I want to focus on today is living in alignment. Living in alignment can be understood as living your life in alignment with the next step of the goal you desire. For example; if your goal is to lose 5 pounds but you’re not exercising or eating healthy then the chances of reaching that goal are slim; especially if in your heart you believe that those two things are required to reach that goal. Now if your goal is to lose 100lbs and you are exercising and eating healthy but have only lost 5 pounds and are not satisfied then you may need to step back and observe the situation objectively. You have to determine which smaller steps are required to climb that larger staircase.
An effective tool in goal setting is the S.M.A.R.T. principle which stands for specific, measurable, attainable, realistic and time bound. Using this technique is a good tool for large goals but becomes an amazing tool when used to work towards the smaller aspects of the larger goal. If your desire is to own a brand new Lamborghini but you’re currently driving a 1999 Honda Civic and working a minimum hourly wage job then you need to break your goal down into portions. For example; if you suddenly won a brand new Lamborghini today, fully paid off how long would it be before you no longer owned it? Could you afford the insurance, maintenance, fuel and other costs that come along with owning a vehicle of that caliber? It’s not to say you can’t attract that desire into your current life; the point I’m making is that to truly enjoy and retain your desires you have to make sure you’re living in alignment with those desires.
Note: This is NOT meant to discourage you from believing you can attain your goal – you can achieve and attract anything you desire – this is simply meant to help you align your life with that goal so you can attract it even faster and more effectively and also to help you retain the desire you worked so hard for.
Now that we understand a little bit about goal setting and breaking it down into achievable steps now we can expand further on this principle of living in alignment and what it takes. This principle is not only something that you physically have to work towards but also a mental state of being. If you don’t believe that you are going to be a champion and walk the steps that you in your heart believe it takes to be a champion then how can the universe provide you with a bigger, better version of the desire you hold? You must live your life in accordance with the desires and goals you set for yourself and hold yourself in a manner you’d expect someone who achieves those goals to hold themselves in. If you’re eating junk food 2-3 times a week and justify it because work is stressful then you will not have a six pack for the beaches in the summer time.
I’ve created a list of steps I believe may be effective in preparing yourself to live in alignment with your goal(s):
- Be specific
- If you don’t know what exactly your goals are, to their truest nature, how can you ever expect to achieve them? Write out your goals in a specific, detailed manner and hold back no details. Don’t be shy or afraid to be very specific as no one is here to judge you and you are free to dream. Be specific and spare no details
- Be honest with yourself
- Do you really want the sports car or do you want more respect from your coworkers? Do you really want to never work again or do you simply want to find something you love to do so you never feel like you’re working? Be honest with yourself as to what your goals are. If you don’t truly believe from the depths of your heart that you deserve and want your desires then you will never have the conviction to achieve them. “To thy own self be true.”
- Be consistent
- Some people get so close to achieving their desires but give up on the home stretch. Consistency, perseverance and patience are key to achieving your desires. The bigger the desire the more of each it may take but it will come. “If you always do what you’ve always done you’ll always get what you’ve always gotten.”
- Release the parking brake
- Have you ever driven a car with a parking brake on? Maybe you forgot to release it before pulling away from a hill? Fears, anxiety, regrets from the past and other negative emotions act as parking brakes for your desires. They pop up in many circumstances to try to act like a parachute holding you back from reaching your desire. Let them go. Today you are a new person, different than you were yesterday with an entirely new set of potential circumstances. You are not your past and your future has not been written yet. Let go of limiting beliefs that hold you in a state of limitation and release the parking brake.
- Live As If
- I love this term, “live as if” and have for many years. This basically sums up living in alignment. If you want to attract your dream partner but sleep in the middle of your bed and have a messy bathroom you are not living as if. If your dream partner walked into your life right at this moment and want to use your bathroom you’d be stricken with fear and anxiety that they may judge you on that messy bathroom. Clean up your bathroom, clean up your life and start living as if.
Remember, if you want a desire to become part of your lifestyle then you must live the lifestyle in alignment with your desire.
Friday, 5 July 2013
Experiencing, Understanding and Eliminating Fear of Rejection
I consider myself a man of deep intellect and this has gotten me through my life both positively and negatively depending on my reaction to emotional responses. All of my personal growth comes not only from experience but also reflection, responsibility and understanding of my weakness or areas for improvement. As a man I have suffered from many of the common areas of improvement most men face such as physical and emotional fears and insecurities. For the most part in my life I have conquered many of these fears through application. Some of those fears might include stage fright, fear of physical harm, fear of failure, etc. Throughout my career as an MMA fighter and my early experiences as a musician I've been lucky to overcome many fears men and women suffer from their whole lives. With my experience as an MMA promoter I also got to experience the failure of my businesses and have faced that and learned valuable lessons from it.
Another important fear every man and woman needs to face is the fear of rejection. This may be the rejection of a loved one, a stranger, an important client, a colleague or simply a stranger on the street. As mentioned above the first step to conquering a fear for me is experiencing it first hand then understanding it and ultimately overcoming it. Luckily as a 29 year old man I've had plenty of experience so now is the time for the logical aspect.
First and foremost we have to understand what rejection is as an emotion. In early human existence and for close to 9000+ years (and still to this day in many areas of the world) humans interacted in tribes of between 50 and 150 people. These tribes were tight knit communities of people who all knew one another. Members hunted together, mated together, socialized together and protected each other. Because of this tight relationship, rejection posed a serious emotional and physical danger. Rejection in a tribe could literally mean exile into the wilderness to face predators alone and of course meant certain death. Throughout evolution many animals and mammals have created a hard wiring of emotion attributed to this fear. In fact, rejection "piggy backs" the same pathway as physical pain. This means that our minds may perceive rejection as an actual physical pain. This creates an extraordinary concept for me in many ways.
If rejection can be perceived as physical pain and I have been able to overcome the fear of physical pain throughout my martial arts career then there is absolutely no reason that I can't completely eliminate this fear in my life as well. So how does one overcome a fear?
Experiencing - I believe the first and most important aspect of overcoming a fear is to experience it first hand. Luckily in our society fear of rejection does not mean certain death and can be experienced without any physical pain. Chances are most of us have experienced rejection at one time in our life but if not I say get out there and see what all the fuss is about.
Understanding - Well this step is easy if you're reading this article because we're already in the process of learning about rejection as an emotion and its origin. Keep in mind that you are not your emotions but rather you are a conscious being experiencing your psychological emotions. Dig deep and search for more articles on overcoming fears in general and you'll be well on your way to a much more fulfilling life as fear is a primitive emotion trumped by our logical intuition and experience as the dominant species on Earth. Fear, in my opinion, is no longer necessary to our species.
Overcoming - So now we've experienced and understand rejection as an emotion. The next step is to overcome it. Like any "pain," repeated response can create a deep psychological issue or can create a physical or emotional "callous," allowing us to lessen the reaction and control our response. The choice of which outcome you manifest is completely yours. A valuable step in this process is creating a gap between the physical stimulus (ie. a break up or flat out rejection from asking someone on a date) and the emotional response you elicit. Continue to observe your emotional response as its happening so you can logically react and respond to it. Remind yourself that you are not your emotions.
It's also been said that because rejection piggy backs on the pain pathway in the brain painkillers such as Tylenol can actually lessen the response your brain perceives. I personally don't like to become dependent upon anything for pain but would rather learn to accept and embrace the pain so as to understand it and release it. The choice is yours! Choose freedom from emotion and happiness; as happiness is your gift to the world.
Article inspired by "Ten Surprising Facts About Rejection" and "David Deangelo - Controlling Emotions."
http://www.psychologytoday.com/blog/the-squeaky-wheel/201307/ten-surprising-facts-about-rejection
https://www.youtube.com/watch?v=jTS1dKscCXE
Another important fear every man and woman needs to face is the fear of rejection. This may be the rejection of a loved one, a stranger, an important client, a colleague or simply a stranger on the street. As mentioned above the first step to conquering a fear for me is experiencing it first hand then understanding it and ultimately overcoming it. Luckily as a 29 year old man I've had plenty of experience so now is the time for the logical aspect.
First and foremost we have to understand what rejection is as an emotion. In early human existence and for close to 9000+ years (and still to this day in many areas of the world) humans interacted in tribes of between 50 and 150 people. These tribes were tight knit communities of people who all knew one another. Members hunted together, mated together, socialized together and protected each other. Because of this tight relationship, rejection posed a serious emotional and physical danger. Rejection in a tribe could literally mean exile into the wilderness to face predators alone and of course meant certain death. Throughout evolution many animals and mammals have created a hard wiring of emotion attributed to this fear. In fact, rejection "piggy backs" the same pathway as physical pain. This means that our minds may perceive rejection as an actual physical pain. This creates an extraordinary concept for me in many ways.
If rejection can be perceived as physical pain and I have been able to overcome the fear of physical pain throughout my martial arts career then there is absolutely no reason that I can't completely eliminate this fear in my life as well. So how does one overcome a fear?
Experiencing - I believe the first and most important aspect of overcoming a fear is to experience it first hand. Luckily in our society fear of rejection does not mean certain death and can be experienced without any physical pain. Chances are most of us have experienced rejection at one time in our life but if not I say get out there and see what all the fuss is about.
Understanding - Well this step is easy if you're reading this article because we're already in the process of learning about rejection as an emotion and its origin. Keep in mind that you are not your emotions but rather you are a conscious being experiencing your psychological emotions. Dig deep and search for more articles on overcoming fears in general and you'll be well on your way to a much more fulfilling life as fear is a primitive emotion trumped by our logical intuition and experience as the dominant species on Earth. Fear, in my opinion, is no longer necessary to our species.
Overcoming - So now we've experienced and understand rejection as an emotion. The next step is to overcome it. Like any "pain," repeated response can create a deep psychological issue or can create a physical or emotional "callous," allowing us to lessen the reaction and control our response. The choice of which outcome you manifest is completely yours. A valuable step in this process is creating a gap between the physical stimulus (ie. a break up or flat out rejection from asking someone on a date) and the emotional response you elicit. Continue to observe your emotional response as its happening so you can logically react and respond to it. Remind yourself that you are not your emotions.
It's also been said that because rejection piggy backs on the pain pathway in the brain painkillers such as Tylenol can actually lessen the response your brain perceives. I personally don't like to become dependent upon anything for pain but would rather learn to accept and embrace the pain so as to understand it and release it. The choice is yours! Choose freedom from emotion and happiness; as happiness is your gift to the world.
Article inspired by "Ten Surprising Facts About Rejection" and "David Deangelo - Controlling Emotions."
http://www.psychologytoday.com/blog/the-squeaky-wheel/201307/ten-surprising-facts-about-rejection
https://www.youtube.com/watch?v=jTS1dKscCXE
Wednesday, 6 February 2013
The Nuts and Bolts of Nutrabolics Hemotropin 2XC
Topping the original Hemotropin would serve as no easy task
with a combination of a powerful ZMA complex, an efficient blend of growth
hormone boosting herbs, amino acids and vitamins but Nutrabolics has found a
way – and wait until you see what they have in store.
First let’s introduce the well known supplement ZMA. ZMA is
a combination of zinc, magnesium and vitamin B6. When taken together these
minerals will help restore and increase free testosterone production and
absorption by up to 30%; a huge plus for the average gym rat or serious athlete.
They also double as a calming agent allowing for a smooth transition between
sleep cycles which of course aids in rest and recovery in preparation for the
next days strenuous training. Our growth hormone is also highly produced during
sleep so getting plenty of quality rest is very important to releasing and
utilization of this important hormone. Unlike illegal anabolic steroids ZMA
does not synthetically or artificially increase hormones but rather it allows
our body to use the hormones we have more efficiently making it safe for men
and women alike.
At first glance the consumer might notice that the ZMA count
in Hemotropin 2XC is actually less than that of the original Hemotropin and
this is true but worry not, Nutrabolics has another trick up their sleeves.
You’ll notice the fancy looking word “AstraGin” in the ingredients list and
this is where they have really hit a home run. AstraGin is a combination of
Panax Notoginseng and Astragalus Membranaceous and increases amino acid
absorption by up to 66% and vitamin and mineral absorption by up to 50%. What
does this mean? It means you need a lot less of the goods to do a lot more.
AtraGin doesn’t stop there, however. It is also “insulin mimetic” meaning it
increases glycogen uptake in muscles for up to 24 hours. More glycogen in our
muscles means more growth and recovery and less glucose stored as fat. AstraGin
also increases insulin sensitivity which further aids in the above mentioned
process.
The next blend we see is the “Growth Hormone Releasing
Peptide Hexamino” which essentially is a well thought out way to say “growth
hormone, mood enhancing and sleep inducing amino acid blend” – quite a
mouthful; let’s stick to the official version.
Some of the amino acids you see in this blend include
L-Tryptophan and D-Tryptophan and in case you’re not familiar these are the
amino acids found in turkey that has you sleeping shortly after a big holiday
dinner. The Tryptophan family has a calming effect by converting to 5-HTP then
serotonin in our bodies. Serotonin is the hormone responsible for calmness and
positive moods. The effects of serotonin release can be experienced for up to
24 hours helping you get up on the right side of the bed. D- Phenylalanine also helps produce this calming
effect which you see in the ingredients list.
The other amino
acids here including L-alanine and L-lysine have both contributed to huge
growth hormone boosts of up to 400% with proper supplementation and synergistic
relationships. The presence of L-histidine in this mix helps slow the process
of becoming tolerant to the various aspects removing the need to cycle this
supplement as a whole.
The “Rapid Eye
Movement (REM) Maximizing Matrix” could easily be confused with something you’d
hear in a modern day sci-fi movie and rightfully so. The most significant
component in this matrix is gamma aminobutyric acid or GABA. GABA is the
main inhibitory neurotransmitter of the central nervous system (CNS) and also
helps produce a calming affecting assisting in not only getting to sleep in the
first place but also sleep quality by slowing the CNS activity allowing for a
calm, relaxing experience.
What makes GABA such a superhero in Hemotropin 2XC is not
just its effect on sleep quality but also its ability to boost growth hormone –
by up to 200%. GABA alone is one of the most effective supplements to naturally
product growth hormone and when combined with all of the above ingredients and
the remainder of the REM Maximizing Matrix we experience an intense efficient
anabolic process allowing our bodies to capitalize on every natural ability to
produce a well oiled machine using up as much of our natural growth hormone,
free testosterone and glycogen uptake as possible in a safe manner.
Hemotropin 2XC can work synergistically with Hemotest 2XC to
produce an intense hormonal output boosting both testosterone and growth
hormone even further while also becoming a highly effective nutrient transport
system. If your goals include building lean muscle, melting fat and doing your
best to become superhuman then make sure your day doesn’t start or end without
these products.
Friday, 14 December 2012
Chocolate Almond Black Bean Brownies with Almond Cream Cheese Frosting
Recipe inspired by the Anabolic Cookbook
I'm no stranger to sweets and when dieting that can be my biggest downfall which is why I love experimenting with clean variations of my favourite recipes!
Ingredients:
Brownies:
19oz black beans
3oz egg whites
2tsp coconut oil
1tsp olive oil
1/4 cup cocoa
1tbsp stevia
1tsp organic baking soda
1tsp apple cider vinegar
1/4tsp sea salt
3tbsp dark chocolate chips
1tbsp almond butter
Frosting:
3tbsp 95% Fat Free Cream Cheese
1tbsp almond butter
1/4tsp stevia
1/4tsp cake sprinkles
Directions:
Baking Directions:
Preheat oven to 350 degrees.
Rinse and drain black beans.
Blend all brownie ingredients except chocolate chips on high in blender until smooth.
Add 2tbsp chocolate chips and stir by hand.
Pour brownie mixture into 9 inch brownie pan.
Add 1tbsp chocolate chips evenly on top of brownies
Bake for 30-35 minutes
Frosting Directions:
Let brownies cool completely in refrigerator.
Beat cream cheese, almond butter and stevia and cake sprinkles until smooth.
Spread frosting on brownies and cut into servings.
Serve and enjoy!
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Makes 12 servings.
Each serving contains:
2g Protein
7g Carbs
5g Fat
Keep in mind that all ingredients in this recipe promote fat less and a lean physique! The fat comes from a combination of healthy MCT oil and unsaturated fats and 90% of the carbs are slow absorbing. Enjoy this treat as a snack between meals to keep your metabolism fired up!
Chocolate Almond Black Bean Brownies with Almond Cream Cheese Frosting
I'm no stranger to sweets and when dieting that can be my biggest downfall which is why I love experimenting with clean variations of my favourite recipes!
Ingredients:
Brownies:
19oz black beans
3oz egg whites
2tsp coconut oil
1tsp olive oil
1/4 cup cocoa
1tbsp stevia
1tsp organic baking soda
1tsp apple cider vinegar
1/4tsp sea salt
3tbsp dark chocolate chips
1tbsp almond butter
Frosting:
3tbsp 95% Fat Free Cream Cheese
1tbsp almond butter
1/4tsp stevia
1/4tsp cake sprinkles
Directions:
Baking Directions:
Preheat oven to 350 degrees.
Rinse and drain black beans.
Blend all brownie ingredients except chocolate chips on high in blender until smooth.
Add 2tbsp chocolate chips and stir by hand.
Pour brownie mixture into 9 inch brownie pan.
Add 1tbsp chocolate chips evenly on top of brownies
Bake for 30-35 minutes
Frosting Directions:
Let brownies cool completely in refrigerator.
Beat cream cheese, almond butter and stevia and cake sprinkles until smooth.
Spread frosting on brownies and cut into servings.
Serve and enjoy!
Makes 12 servings.
Each serving contains:
2g Protein
7g Carbs
5g Fat
Keep in mind that all ingredients in this recipe promote fat less and a lean physique! The fat comes from a combination of healthy MCT oil and unsaturated fats and 90% of the carbs are slow absorbing. Enjoy this treat as a snack between meals to keep your metabolism fired up!
Thursday, 6 December 2012
Anabolic Avocado Pudding
Recipe as inspired by The BodyMind Institute!
Avocados are a great source of healthy fats that will actually help you burn unwanted fat on your body in problem areas such as the stomach and thighs!
Ingredients:
1 ripe avocado
1/4 cup water
1 scoop Isobolic Protein powder
1 tbsp vanilla
Blend or beat until smooth!
Makes two servings.
Nutrition information per serving:
15g protein
5g carbs
10g fat
Suggestions:
Add peanut butter, almond butter or any other little additions for extra flavour!
Wednesday, 19 September 2012
How Sweet It Is - The Benefits of Sweet Potatoes
As an example, 6 ounces of sweet potato has nearly the same nutritional value as 1.5 ounces of brown rice and 2 ounces of Quick oats with no fat. 6 ounces of sweet potatoes has only 36g of carbs, 6g of protein and 0g of fat. That means if your diet has a restriction on the amount of carbohydrates or calories you're taking in you can eat more food while keeping the calories low.
Sweet potatoes are also a natural anti-inflammatory, which can be very beneficial when restricting calories in the first place, as this causes excess stress on your body and can lead to injury. They are also high in magnesium, Vitamins C, D and B6 and iron which all assist in important bodily functions.
There are many ways to prepare your sweet potatoes, my favourite simply being mashed. I peel and boil my potatoes and add cinnamon, 1/2-1tsp of vanilla and maple extract and a pinch of stevia. For extra creaminess you can add 1tbsp of melted coconut oil, which is extremely beneficial in burning unneeded fat.
Here's a simple clean recipe for making sweet potato fries:
Healthy Sweet Potato Fries
Sunday, 9 September 2012
The Skinny on Fasted Cardio and Training Depleted
It's common practice for athletes and individuals looking to achieve optimal fat burning, be it for a fitness competition, professional sports or just personal achievement to do "fasted cardio" or cardio training before breakfast on an empty stomach. The theory is that training on an empty stomach will allow you to tap into fat stores more quickly and optimize fat burning. There is much debate surrounding this technique and unfortunately little specific research to back it up. Some research has suggested that fasted cardio may cause loss of muscle due to catabolism because the muscles are working in a depleted state. Without nutrients to repair the damage caused from exercise the muscle begins to break down and is used for energy.
On the other hand sometimes a slight loss of muscle is worth it to reach your desired goal, especially if that goal is weight related (such as in professional fighting). In the case of bodybuilding and fitness competition however, muscle loss is something to be avoided as much as possible.
To approach this theory we have to look at the science behind it in the first place. A few questions we have to ask are: What is the overall state your body is in after sleeping? How does being depleted affect your muscles? Are there ways to take advantage of this depleted state without losing muscle? What steps should you take to recover after training depleted? What other considerations should we take into account?
First we'll look at the state your body is in after sleeping. Our body uses glycogen in our muscles, brain and organs for energy. Although it takes approximately 24-48 hours to be completely depleted of glycogen and reach a state of ketosis, depletion can occur after 4-8 hours. This means that when you wake up you are generally using a combination of fat stores and muscle breakdown (catabolism) for energy. Being in a glycogen depleted state causes acidity in our body which can put excess stress on our lymph nodes and immune system while potentially damaging the cells and muscles, making injury more likely and nutrient absorption less effective. On the other hand it also increases our "flight or fight" state and influences fat burning by using the fat stores for energy.
Note: Carbs are stored in the body in the form of glycogen. Glycogen is 1 part carbohydrate and 2.8 (3) parts water.
So what does this mean? If we can bring our body into an alkaline state, reducing the acidity while keeping it depleted we can take advantage of the fat burning mode we're in while reducing the risk of injury and damage to the immune system and body overall. To achieve this we can do one or both of the following:
The first method to preventing muscle breakdown while training is to use a BCAA supplement with a pinch of sea salt, such as Nutrabolics' Anabolic State to feed the muscle it's vital amino acids to influence repair and recovery. Although BCAA's are delivered more effectively when paired with a carbohydrate (an insulin spike will speed the delivery to the muscles) there is still benefit to having them without one. Using this BCAA supplement will push repair any breakdown that is occurring and reduce the chance of injury. The sea salt is beneficial in keeping your body alkaline and balancing electrolytes.
This next suggestion is a bit trickier. Typically when someone is participating in fasted training it is very soon after waking. It's best to minimize the time your body is in a depleted state so training soon after waking is the first suggestion. However, if there is a time frame of 45 minutes to an hour before you're working out it could be beneficial to have a 1/2 - 1 serving of whey protein powder mixed with water. The theory behind this is that in a depleted state your body will absorb nutrients much quicker and whey protein has a faster gastric emptying time (the time it takes to leave your stomach) than protein from foods. This means that if you take in 1/2 - 1 serving of whey protein up to an hour before training you can minimize the risk of catabolism by providing your body with amino acids through breakdown of the protein. This method is best if tested to ensure that indigestion does not occur as is possible when ingesting protein too soon before training. It is also believed that artificial sweeteners, such as those often found in whey protein can cause small spikes in insulin, which may assist in protein absorption without affecting glycogen levels. The best time to drink the shake would be 5-10 minutes after drinking your sea salt, water and trace minerals mixture. Taking BCAA's during the workout could still be beneficial even with this protein breakfast.
After you've trained depleted your body is in an extreme state of hunger. Now it's time to replenish your glycogen and get your body in a state of repair. Despite using a BCAA supplement or whey protein prior to training your body is still going to be in a catabolic state after exercise. There are two steps you can take to ensure the maximum amount of recovery and glycogen replenishment while still influencing fat burning.
The first step you can take is another mixture of 1/2-1tsp of organic baking soda. This will immediately bring your body back in an alkaline state and reduce muscle soreness while also bringing your body to a better state of nutrient absorption. You should take your baking soda immediately after exercise with 500ml of water then wait 5-10 minutes before having your post-workout shake.
Your post-workout shake should consist of 30-45g of whey protein with 60-90g carbohydrates within 30 minutes of completing exercise (a serving of creatine as well as 500mg - 1g of vitamin C may also be beneficial in speeding up muscle recovery). The best carbohydrates to use post-workout are vitargo, waxy maize, maltodextrin or dextrose. Some research suggests it's best to use a combination of waxy maize and dextrose/matodextrin to get the best results. After a workout your goal is to spike your insulin to increase the rate of nutrient absorption (such as amino acids from protein) while also replenishing your glycogen stores. Waxy maize is great for replenishing glycogen stores but not so great for spiking your insulin, while dextrose is the opposite. Using a combination of the two in a 3-1 waxy-dextrose ratio can give you the results you're looking for. Using a product such as vitargo can give you both results through one supplement but it can be costly. It is also suggested to wait 45-60 minutes after your post-workout shake before eating your first meal.
These techniques can also be applied to other types of training such as light weights with high repetition, HIIT or sports training as long as caution is used. Your body is much more sensitive to injury and muscle tearing in this state and if care is not taken you can become badly injured. It would be best to try these techniques with a gradual increase in intensity before participating in heavy exercise.
Supplement Tip: Taking 2-4g of L-Carnitine 30 minutes prior to training depleted may also increase fat burning. L-Carnitine forces fatty acids to the mitochondria in your cells to be used as energy. It may also assist in feeling more energetic while training. L-Carnitine is also found to increase stamina and strength when used as a pre-workout supplement.
For more information on effective nutrition for sports and fitness email info@collisionsports.ca or visit www.CollisionSports.ca
Ricky Goodall is a certified Sports Nutritionist and professional MMA fighter out of Halifax, NS. He is also the owner of Collision Sports, a health supplement store that specializes in combat sports, fitness and nutrition coaching.
Follow Ricky on Twitter at @RickyGoodall and @CollisionSprts and Facebook here
On the other hand sometimes a slight loss of muscle is worth it to reach your desired goal, especially if that goal is weight related (such as in professional fighting). In the case of bodybuilding and fitness competition however, muscle loss is something to be avoided as much as possible.
To approach this theory we have to look at the science behind it in the first place. A few questions we have to ask are: What is the overall state your body is in after sleeping? How does being depleted affect your muscles? Are there ways to take advantage of this depleted state without losing muscle? What steps should you take to recover after training depleted? What other considerations should we take into account?
First we'll look at the state your body is in after sleeping. Our body uses glycogen in our muscles, brain and organs for energy. Although it takes approximately 24-48 hours to be completely depleted of glycogen and reach a state of ketosis, depletion can occur after 4-8 hours. This means that when you wake up you are generally using a combination of fat stores and muscle breakdown (catabolism) for energy. Being in a glycogen depleted state causes acidity in our body which can put excess stress on our lymph nodes and immune system while potentially damaging the cells and muscles, making injury more likely and nutrient absorption less effective. On the other hand it also increases our "flight or fight" state and influences fat burning by using the fat stores for energy.
Note: Carbs are stored in the body in the form of glycogen. Glycogen is 1 part carbohydrate and 2.8 (3) parts water.
So what does this mean? If we can bring our body into an alkaline state, reducing the acidity while keeping it depleted we can take advantage of the fat burning mode we're in while reducing the risk of injury and damage to the immune system and body overall. To achieve this we can do one or both of the following:
- Drink a glass of water immediately upon waking with a few pinches of sea salt and trace mineral drops. This will help replenish electrolytes and bring our body into an alkaline state.
- Drink 500ml of water with 1/2-1tsp of organic non-alluminum baking soda prior to training. This is another technique that will make the body alkaline and will also reduce lactic acid build up while training, minimizing injury and muscle soreness while influencing recovery.
The first method to preventing muscle breakdown while training is to use a BCAA supplement with a pinch of sea salt, such as Nutrabolics' Anabolic State to feed the muscle it's vital amino acids to influence repair and recovery. Although BCAA's are delivered more effectively when paired with a carbohydrate (an insulin spike will speed the delivery to the muscles) there is still benefit to having them without one. Using this BCAA supplement will push repair any breakdown that is occurring and reduce the chance of injury. The sea salt is beneficial in keeping your body alkaline and balancing electrolytes.
This next suggestion is a bit trickier. Typically when someone is participating in fasted training it is very soon after waking. It's best to minimize the time your body is in a depleted state so training soon after waking is the first suggestion. However, if there is a time frame of 45 minutes to an hour before you're working out it could be beneficial to have a 1/2 - 1 serving of whey protein powder mixed with water. The theory behind this is that in a depleted state your body will absorb nutrients much quicker and whey protein has a faster gastric emptying time (the time it takes to leave your stomach) than protein from foods. This means that if you take in 1/2 - 1 serving of whey protein up to an hour before training you can minimize the risk of catabolism by providing your body with amino acids through breakdown of the protein. This method is best if tested to ensure that indigestion does not occur as is possible when ingesting protein too soon before training. It is also believed that artificial sweeteners, such as those often found in whey protein can cause small spikes in insulin, which may assist in protein absorption without affecting glycogen levels. The best time to drink the shake would be 5-10 minutes after drinking your sea salt, water and trace minerals mixture. Taking BCAA's during the workout could still be beneficial even with this protein breakfast.
After you've trained depleted your body is in an extreme state of hunger. Now it's time to replenish your glycogen and get your body in a state of repair. Despite using a BCAA supplement or whey protein prior to training your body is still going to be in a catabolic state after exercise. There are two steps you can take to ensure the maximum amount of recovery and glycogen replenishment while still influencing fat burning.
The first step you can take is another mixture of 1/2-1tsp of organic baking soda. This will immediately bring your body back in an alkaline state and reduce muscle soreness while also bringing your body to a better state of nutrient absorption. You should take your baking soda immediately after exercise with 500ml of water then wait 5-10 minutes before having your post-workout shake.
Your post-workout shake should consist of 30-45g of whey protein with 60-90g carbohydrates within 30 minutes of completing exercise (a serving of creatine as well as 500mg - 1g of vitamin C may also be beneficial in speeding up muscle recovery). The best carbohydrates to use post-workout are vitargo, waxy maize, maltodextrin or dextrose. Some research suggests it's best to use a combination of waxy maize and dextrose/matodextrin to get the best results. After a workout your goal is to spike your insulin to increase the rate of nutrient absorption (such as amino acids from protein) while also replenishing your glycogen stores. Waxy maize is great for replenishing glycogen stores but not so great for spiking your insulin, while dextrose is the opposite. Using a combination of the two in a 3-1 waxy-dextrose ratio can give you the results you're looking for. Using a product such as vitargo can give you both results through one supplement but it can be costly. It is also suggested to wait 45-60 minutes after your post-workout shake before eating your first meal.
These techniques can also be applied to other types of training such as light weights with high repetition, HIIT or sports training as long as caution is used. Your body is much more sensitive to injury and muscle tearing in this state and if care is not taken you can become badly injured. It would be best to try these techniques with a gradual increase in intensity before participating in heavy exercise.
Supplement Tip: Taking 2-4g of L-Carnitine 30 minutes prior to training depleted may also increase fat burning. L-Carnitine forces fatty acids to the mitochondria in your cells to be used as energy. It may also assist in feeling more energetic while training. L-Carnitine is also found to increase stamina and strength when used as a pre-workout supplement.
For more information on effective nutrition for sports and fitness email info@collisionsports.ca or visit www.CollisionSports.ca
Ricky Goodall is a certified Sports Nutritionist and professional MMA fighter out of Halifax, NS. He is also the owner of Collision Sports, a health supplement store that specializes in combat sports, fitness and nutrition coaching.
Follow Ricky on Twitter at @RickyGoodall and @CollisionSprts and Facebook here
Sunday, 2 September 2012
Jumping Hurdles - My path to becoming a Sports Nutritionist
I believe that in any career we come to hurdles and obstacles that can potentially make or break our reputation and credibility making others, and ourselves second guess our own experience, accomplishments and abilities. One such hurdle for me was missing weight in the past for fights.
Before I get into the details I'll start by giving a little background information about my career. At thirteen years old I started training karate with close friend and Chito-Ryu black belt Jeff Kennedy. I was an overweight, insecure kid and martial arts were a great way for me to build self-confidence and security. I went throughout most of my childhood battling weight issues mostly from lack of knowledge and understanding of nutrition. I would go on to train Kickboxing under Ed Burns, Craig Doiron, DJ Kennedy and Ron Dean then eventually Judo and BJJ with Mike Kitson and the others at Titans MMA in New Glasgow.
At age 23 I found out that Jason MacKay, local MMA fighter and promoter was going to hold an MMA card near my hometown in Trenton, NS. At the time I weighed a whopping 240lbs. Still knowing very little about proper nutrition I started training for the fight under Jason Rorison and Jaret MacIntosh. The fight was signed at 200lbs, which I made easily with 1lb to spare. My opponent was a very lean, tall 6'3 fighter named Richard Aston (I'm only 5'9). I won the fight via decision.
After taking a two year layoff and moving to Halifax to train with the Halifax Titans MMA I decided to step back in the cage again. I gained a lot of the weight in my off time and was back up to nearly 240lbs again. I signed the fight at 195lbs and started stumbling through the darkness and received a meal plan from close friend and body builder Josh Rioux. Having most of his experience in coaching fitness athletes designing a plan for an MMA fighter training twice a day, 5-6 days a week was tough. My plan was very much based on a ketosis style of carb depletion and made my recovery suffer. I was getting injured often and had very little energy to train, but I cut the weight. I fought Kurt Pelletier in 2009 at 195lbs.
I went on with my career and continued to drop weight classes. My next fight would be Meneka Weva at 185lbs where I had only 2lbs to cut in the last week of the fight. I'd go on to fight Jon MacGrath at 180lbs then signed a fight with Brian Mazerole back up at 185lbs in April 2010. The problem with this fight was that I only walked around at 180. The day of the fight I had to eat breakfast and drink 2L of water so I would appear to be of similar weight while learning that Brian cut 20lbs and nearly didn't make it. The day of the fight he weighed close to 205lbs at 6'3 and I beat him in under two minutes via submission.
Dieting is nothing new in our society and as many know there are lots of ways to go about it. One process that isn't well known, however is the proper method of cutting weight. The "old school" method is simply sweat, sweat, sweat. Having been taught this most of my big weight cuts were done by suffering in the sauna until the weight came off.
In May 2011 I signed a fight with Steve Rogers at 155 in Moncton, NB. This was my first ever attempt at this low of a weight class and I had about 17lbs to lose in a couple of days. Until then my biggest weight cut was 19lbs to 170. Little did I know at the time, the lower you get in weight the harder it is to "sweat out" the pounds, making a 17lb drop to 155 more like a 25lb relative drop to 170 (your body has a certain percentage of water that it can safely lose before causing permanent damage; as your body composition changes and the weight comes off the smaller percentage you have to work with). I ended up missing weight by two pounds, weighing in at 157lbs.
I moved on from this fight and ended up signing a fight against Derek Gauthier in December 2011 again at 155lbs. This time the fight was in Quebec, meaning I would be flying. Another aspect of cutting weight I was unfamiliar with is that flying causes severe water retention if you don't properly prepare for it and at this point I was still stumbling in the dark with my weight cuts, relying on my teammates' experience and information gathered from my own research. We tried some new methods of cutting weight (looking back I almost chuckle at my ignorance and mistakes, knowing what I know now) and actually nearly poisoned myself severely in the process. I was in really bad shape, hallucinating, vomiting and more throughout the night. My skin felt like it was melting and I could barely see. The methods we attempted were not only extremely dangerous at the time, but would make it nearly impossible to fully recover to fight the next day; but I did.
This time I missed weight bad - by a humiliating 9lbs. The worst part about this was that the fight was on international television and pay per view where many friends and fans were home watching. I knew I was going into this fight as the "bad guy" and would have to face a lot of judgement, win or lose.
I won the fight by decision in Gauthier's hometown, which would have been much more rewarding if I hadn't have missed weight.
Shortly before this fight I was able to achieve a long time dream of opening a combat sports/supplement store called Collision Sports with long time friend Andrew Nutt. We would offer many types of products from MMA gear, clothing, supplements and much more along with the complimentary knowledge and advice one would pay for in most circumstances. The store would be located inside of our gym, Titans MMA and also through our website, www.CollisionSports.ca .
After missing weight I talked to my coach and told him this can't ever happen again; I'd either quit fighting or I'd have to find someone who knew how to help. I was introduced to a fantastic dietician named Glenn Faltenhine who although he had limited experience with fighters and our cutting method was more than enthusiastic about helping me learn as much as I could and did lots of research himself, emailing colleagues and finding out what he could to offer insight. Glenn opened my eyes to a lot of changes in my diet, including learning that carbs are extremely valuable in weight management and recovery and excess protein is just not necessary when maintaining or cutting weight.
I moved on from Glenn to work with MMA nutritionist and some may say weight cut genius George Lockhardt and his company Fitness VT. Fitness VT works with many well known MMA fighters including UFC's Jon Jones, Kenny Florian and Brian Stann, so needless to say I was in good hands. My first cut with George would be back at 170 in April 2012 where I would cut 14lbs overnight without even the use of a sauna. This weight cut method would be the best I have ever tried and made me feel incredible during and after the weight cut.
After this fight I changed my training to focus on strength and power and put on some more muscle mass. I would fight again at 170 in July 2012, having about 22lbs to drop 5 days before the fight. Not only did I drop the weight easily and effectively, but again I used no sauna, no traditional "suffering" based weight cuts and was even eating and drinking small amounts the day of the weigh in. I made weight easily and had so much energy I fought 5 rounds without even sitting between each round.
After this fight I decided to continue my knowledge and passion for nutrition and cutting and started my certification as a Sports Nutritionist. I finished this course and was offered a scholarship for my Level 1 Nutrition Coaching course based on my performance with the previous certification. In one month I helped three different fighters with nutrition plans who all made weight easily and effectively without killing themselves in the sauna or spending hours exercising before their big fights. One of them started cutting with only a week's notice for a late call from The Ultimate Fighter, needing to drop important pounds for his elimination fight. He not only made weight but went on to win his way into the house.
I decided to team up with my best friend and girlfriend, WBFF Pro Celia Hodder to offer nutrition planning and coaching to not only fighters, but fitness competitors and the general population. Together we have combined our experience and knowledge to confidently offer advice to all types of people, from professional athletes to those just looking to look and feel better through my business, Collision Sports.
I believe in life everything happens for a reason and for stubborn, thick headed people like myself sometimes it takes a really loud knock for me to hear opportunity on my doorstep. I believe the humility in my career will not only push me to become a better athlete myself, but also allow me to assist others in reaching their personal bests.
I have started my own nutrition plan for another drop to 155lbs. I am preparing myself to be a very lean and strong lightweight in 2013 where I will continue my MMA career. In the meantime I will be offering nutrition planning and coaching for all types of clients and can be reached by email at ricky@collisionsports.ca . You can also reach Celia at celia@collisionsports.ca . Our website will soon offer a variety of services including a "trainers" section where clients can view profiles of our various affiliated trainers and choose who is right for them. Keep posted on our Facebook group here and our website at www.CollisionSports.ca
 |
| Age 11 |
 |
| Me in 2009 at 240lbs |
 |
| Me in 2008 at 245lbs |
I went on with my career and continued to drop weight classes. My next fight would be Meneka Weva at 185lbs where I had only 2lbs to cut in the last week of the fight. I'd go on to fight Jon MacGrath at 180lbs then signed a fight with Brian Mazerole back up at 185lbs in April 2010. The problem with this fight was that I only walked around at 180. The day of the fight I had to eat breakfast and drink 2L of water so I would appear to be of similar weight while learning that Brian cut 20lbs and nearly didn't make it. The day of the fight he weighed close to 205lbs at 6'3 and I beat him in under two minutes via submission.
Dieting is nothing new in our society and as many know there are lots of ways to go about it. One process that isn't well known, however is the proper method of cutting weight. The "old school" method is simply sweat, sweat, sweat. Having been taught this most of my big weight cuts were done by suffering in the sauna until the weight came off.
In May 2011 I signed a fight with Steve Rogers at 155 in Moncton, NB. This was my first ever attempt at this low of a weight class and I had about 17lbs to lose in a couple of days. Until then my biggest weight cut was 19lbs to 170. Little did I know at the time, the lower you get in weight the harder it is to "sweat out" the pounds, making a 17lb drop to 155 more like a 25lb relative drop to 170 (your body has a certain percentage of water that it can safely lose before causing permanent damage; as your body composition changes and the weight comes off the smaller percentage you have to work with). I ended up missing weight by two pounds, weighing in at 157lbs.
I moved on from this fight and ended up signing a fight against Derek Gauthier in December 2011 again at 155lbs. This time the fight was in Quebec, meaning I would be flying. Another aspect of cutting weight I was unfamiliar with is that flying causes severe water retention if you don't properly prepare for it and at this point I was still stumbling in the dark with my weight cuts, relying on my teammates' experience and information gathered from my own research. We tried some new methods of cutting weight (looking back I almost chuckle at my ignorance and mistakes, knowing what I know now) and actually nearly poisoned myself severely in the process. I was in really bad shape, hallucinating, vomiting and more throughout the night. My skin felt like it was melting and I could barely see. The methods we attempted were not only extremely dangerous at the time, but would make it nearly impossible to fully recover to fight the next day; but I did.
 |
| Me in 2012 at 180lbs |
I won the fight by decision in Gauthier's hometown, which would have been much more rewarding if I hadn't have missed weight.
Shortly before this fight I was able to achieve a long time dream of opening a combat sports/supplement store called Collision Sports with long time friend Andrew Nutt. We would offer many types of products from MMA gear, clothing, supplements and much more along with the complimentary knowledge and advice one would pay for in most circumstances. The store would be located inside of our gym, Titans MMA and also through our website, www.CollisionSports.ca .
After missing weight I talked to my coach and told him this can't ever happen again; I'd either quit fighting or I'd have to find someone who knew how to help. I was introduced to a fantastic dietician named Glenn Faltenhine who although he had limited experience with fighters and our cutting method was more than enthusiastic about helping me learn as much as I could and did lots of research himself, emailing colleagues and finding out what he could to offer insight. Glenn opened my eyes to a lot of changes in my diet, including learning that carbs are extremely valuable in weight management and recovery and excess protein is just not necessary when maintaining or cutting weight.
I moved on from Glenn to work with MMA nutritionist and some may say weight cut genius George Lockhardt and his company Fitness VT. Fitness VT works with many well known MMA fighters including UFC's Jon Jones, Kenny Florian and Brian Stann, so needless to say I was in good hands. My first cut with George would be back at 170 in April 2012 where I would cut 14lbs overnight without even the use of a sauna. This weight cut method would be the best I have ever tried and made me feel incredible during and after the weight cut.
After this fight I changed my training to focus on strength and power and put on some more muscle mass. I would fight again at 170 in July 2012, having about 22lbs to drop 5 days before the fight. Not only did I drop the weight easily and effectively, but again I used no sauna, no traditional "suffering" based weight cuts and was even eating and drinking small amounts the day of the weigh in. I made weight easily and had so much energy I fought 5 rounds without even sitting between each round.
After this fight I decided to continue my knowledge and passion for nutrition and cutting and started my certification as a Sports Nutritionist. I finished this course and was offered a scholarship for my Level 1 Nutrition Coaching course based on my performance with the previous certification. In one month I helped three different fighters with nutrition plans who all made weight easily and effectively without killing themselves in the sauna or spending hours exercising before their big fights. One of them started cutting with only a week's notice for a late call from The Ultimate Fighter, needing to drop important pounds for his elimination fight. He not only made weight but went on to win his way into the house.
I decided to team up with my best friend and girlfriend, WBFF Pro Celia Hodder to offer nutrition planning and coaching to not only fighters, but fitness competitors and the general population. Together we have combined our experience and knowledge to confidently offer advice to all types of people, from professional athletes to those just looking to look and feel better through my business, Collision Sports.
I believe in life everything happens for a reason and for stubborn, thick headed people like myself sometimes it takes a really loud knock for me to hear opportunity on my doorstep. I believe the humility in my career will not only push me to become a better athlete myself, but also allow me to assist others in reaching their personal bests.
I have started my own nutrition plan for another drop to 155lbs. I am preparing myself to be a very lean and strong lightweight in 2013 where I will continue my MMA career. In the meantime I will be offering nutrition planning and coaching for all types of clients and can be reached by email at ricky@collisionsports.ca . You can also reach Celia at celia@collisionsports.ca . Our website will soon offer a variety of services including a "trainers" section where clients can view profiles of our various affiliated trainers and choose who is right for them. Keep posted on our Facebook group here and our website at www.CollisionSports.ca
Sunday, 1 July 2012
Healthy Sweet Potato Fries
Ingredients:
1 lb Sweet Potatoes
1/4 cup Coconut Oil
1/2 tsp crushed Sea Salt
Dash of cinnamon or curry (optional)
Dash of cinnamon or curry (optional)
Directions:
- Cut potatoes into french fry shape sticks
- Melt coconut oil for 15-30 sec in microwave
- Put potatoes, coconut oil and salt in a Zip Loc bag and shake until evenly distributed
- Place on baking sheet and bake on 425C turning once for 30 minutes or until crispy
Funky Munky Anabolic Ice Cream
The summer is a trying time for dieting and eating clean and one of my all time favourite treats is ice cream. I could eat ice cream for breakfast, lunch and dinner, so I decided to attempt a healthy, muscle building variation of this yummy dessert!
Ingredients:
1 ripe Avocado
1 Banana
1/8 cup Splenda
1/2 cup Unsweetened Almond Milk
1 scoop Nutrabolics Isobolic chocolate protein powder
1 tsp Vanilla extract
Directions:
Nutritional Information for entire recipe (makes 2-4 servings):
22g Fat (3g saturated)
33g Protein
37g Carbs (13g dietary fibre)
Ingredients:
1 ripe Avocado
1 Banana
1/8 cup Splenda
1/2 cup Unsweetened Almond Milk
1 scoop Nutrabolics Isobolic chocolate protein powder
1 tsp Vanilla extract
Directions:
- Chop banana into small pieces and put into a mixing bowl.
- Add avocado, milk and vanilla extract and mash with potato masher.
- Add Splenda and protein powder and beat on high with an electric egg beater
- Freeze, serve and enjoy!
Nutritional Information for entire recipe (makes 2-4 servings):
22g Fat (3g saturated)
33g Protein
37g Carbs (13g dietary fibre)
Wednesday, 27 June 2012
Low Carb, Low Fat Cauliflower Crust Pizza
As most of us know, the hardest part about dieting is not so much the daily routine of eating clean, it's facing occasions such as holidays, birthdays and more without straying from the meal plan you have set out.
With low-carb, cauliflower crust pizza you can do just that!
With low-carb, cauliflower crust pizza you can do just that!
Ingredients:
- 1 head of Cauliflower
- 1/2 cup egg whites
- 2 small cans of pizza sauce
- 1/2 green pepper
- Hot pepper rings
- 2 chopped garlic cloves
- 1 package Butterball Turkey Pepperoni
- Cabot 75% reduced fat Mozzarella Cheese
- 12 inch pizza pan
- Pam cooking spray
Directions:
- Grate full head of Cauliflower into microwave safe bowl. The Cauliflower will grate into a rice like texture which can also be used as a great low carb substitute for rice dishes!
- Microwave for 8 minutes
- Add egg whites, a small handful of grated cheese, desired spices (such as parsley, oregano, pepper, etc) and 1 chopped garlic clove to Cauliflower and mix well. Spray pizza pan with Pam cooking spray and press mixture on with a spatula.
- Bake in oven for 15-20 minutes on middle rack at 450 until golden brown
- Heat pizza sauce on low while the crust is cooking with spices and garlic so the flavour is distributed evenly
- When the crust is done let cook for 2-3 minutes then add the sauce leaving a 1/2 inch border around the edges. Add vegetables and grated cheese then pepperoni. Add a little bit more cheese on top of the pepperoni for esthetics
- Bake 8-10 minutes on broil until cheese is melted and enjoy!
The Butterball Turkey Pepperoni has about 2g of fat and 0g carbs for 10 slices, and the cheese is virtually fat free! This cheese was given to us by Shasta McNamara and was purchased in the US but low fat variations such as Parmesan can be used.
Thursday, 14 June 2012
Five Thousand Years
Five thousand years ago men and women hunted for their food, fought thieves and
predators and SURVIVED. The women hunted with their men while raising families and when the men died they hunted alone and they survived. In
fact, the human mind becomes sharper and more focused when hungry and deprived of necessity.
If you don't have food then good, be hungry. There is no inspiration or motivation like a stomach pang. Be hungry, be broken. Five thousand years ago you'd either curl up and die or you'd become a new version of yourself and rise higher, being more evolved and a smarter, wiser stronger version of yourself.
Our society is pampered. You have no money? Good. You have no food? Good. No place to live? Perfect. Now you've hit the starting line. Now you're motivated. Only now can you feel inspiration. Thank the universe and do something with it. Become better than you've ever been and don't look back ever. Don't read this, nod, feel some goosebumps and revert back to your old self. Feel inspired, be inspired and achieve greatness.
If you don't have food then good, be hungry. There is no inspiration or motivation like a stomach pang. Be hungry, be broken. Five thousand years ago you'd either curl up and die or you'd become a new version of yourself and rise higher, being more evolved and a smarter, wiser stronger version of yourself.
Our society is pampered. You have no money? Good. You have no food? Good. No place to live? Perfect. Now you've hit the starting line. Now you're motivated. Only now can you feel inspiration. Thank the universe and do something with it. Become better than you've ever been and don't look back ever. Don't read this, nod, feel some goosebumps and revert back to your old self. Feel inspired, be inspired and achieve greatness.
Wednesday, 13 June 2012
How to Gain and Retain Professional Sponsorship
A huge part of of the business world and more specifically the promotion and entertainment industry is obtaining and retaining business relationships with similar, or sometimes completely unrelated companies and individuals who are often referred to as "sponsors." A sponsor can be defined as "a person or organization that provides funds or support for a project or activity carried out by another, in particular" (see below for citation). Often a sponsor is an entity that is going to provide financial support or support through products or services to help an individual or a group reach an ultimate goal or flourish in their career. These relationships exist everywhere, from professional sports, television programs, charity events and more. Sponsors, in many ways, make the business world go round.
There are many ways to go about obtaining sponsors for yourself or your organization and there are many ways to go about retaining them. A relationship with a sponsor is as important as a business' relationship to it's customers and suppliers, as sponsors often fill both roles.
Understand the relationship
Understand the relationship
The first step to considering the search for sponsorship is to understand the relationship between a recipient and the sponsor. A sponsor isn't always a faceless, nameless "sugar daddy" who's going to give you or your cause cash to do with what you will (although that would be nice!). A sponsor is usually a business or individual who is often more likely to help you when they think they are getting a return on their investment and an appreciation for their involvement. Sometimes it may be advertising, a tax break, a discount on your product/service or even a feeling of generosity and a sense of just helping something they believe in. Like any relationship both parties should feel a sense of fulfillment and worth.
Know yourself and your industry
The next thing to consider is how much you know about yourself and your position in your industry. Are you a professional athlete? What is your level of experience? How well known are you? Does your cause or organization have a clearly defined message? How are you affecting the community around you? How many other organizations or individuals are there like you in your area? What sets you apart and makes you different? These, and many other questions should be considered before moving forward. It doesn't matter if you are an aspiring athlete, an entrepreneur with an idea or an international champion; if you know your industry and believe in yourself you will be able to sell it to sponsors and you will find the help you're looking for. You may want to consider creating a "resume" style document outlining and highlighting the "selling points" that you would want sponsors to know about you.
Choose the right sponsors
If your industry is health and fitness then chances are you're not going to land a sponsorship with a tobacco company (or you shouldn't at least). Although there are many endorsements that may be questionable (such as a professional athlete being sponsored by McDonald's) building a relationship that's both beneficial to you and your sponsor you should first attempt to find those connected in some way to your industry. This may seem discouraging, as many businesses may not appear to be affiliated with your industry, but I assure you, there is always a common ground. Athletes still need homes, therefore real estate agents and construction companies are great choices to consider. Musicians drive vehicles to their shows, therefore mechanic garages and car dealerships are suitable. A memorial or health fundraiser marathon may have a route going right near a business' physical location, why not ask them to sponsor? There is no limit to what and who you can approach. At the end of this article is a link to link to a few suggested leads for various industries.
Tip: It is much easier to obtain sponsorship from a small business than a larger company. Often with large company there will be many chains of command to go through and your request will get lost in the shuffle. Always attempt to approach an owner first and if they're not available look for a manager of advertising or sales.
If your industry is health and fitness then chances are you're not going to land a sponsorship with a tobacco company (or you shouldn't at least). Although there are many endorsements that may be questionable (such as a professional athlete being sponsored by McDonald's) building a relationship that's both beneficial to you and your sponsor you should first attempt to find those connected in some way to your industry. This may seem discouraging, as many businesses may not appear to be affiliated with your industry, but I assure you, there is always a common ground. Athletes still need homes, therefore real estate agents and construction companies are great choices to consider. Musicians drive vehicles to their shows, therefore mechanic garages and car dealerships are suitable. A memorial or health fundraiser marathon may have a route going right near a business' physical location, why not ask them to sponsor? There is no limit to what and who you can approach. At the end of this article is a link to link to a few suggested leads for various industries.
Tip: It is much easier to obtain sponsorship from a small business than a larger company. Often with large company there will be many chains of command to go through and your request will get lost in the shuffle. Always attempt to approach an owner first and if they're not available look for a manager of advertising or sales.
Build your network
Another huge asset in today's business world is your "network." Often a business is going to decide to sponsor you based on what they can get in return in way of advertising, exposure and representation of their business or product. If no one in your community knows you or your cause exists then how can you properly represent someone else? There are many ways to build your network including soc. You can send a simple email to friends, family or business contacts simply letting them know what you're up to and ask them to tell their friends and family. Another huge aspect of building your network is social media, which we'll touch on shortly. At the end of this article is a link to a great article on building and maintaining your personal network.
Create a brand
When considering building yourself in the eyes of businesses and individuals you need to treat yourself or your cause as a business would treat a product or a brand. When you think of Nike you think sports, when you think of Black and Decker you think power tools. When people think of you or your cause an idea should come to them. A professional fighter may be known for his humble attitude, or impenetrable will; whereas a ballet dancer may be known for her grace and mannerisms both on stage and off. Create a consistent brand and stick with it.
Build a social media presence
In today's information age we have access to an infinite amount of data at our fingertips. International news travels in an instant and tales of celebrity mishaps surface before any damage control can be applied. As someone looking to build a network and business relationships this phenomena needs to capitalized on. The best way to utilize this is through social media. Social media includes Facebook, Twitter, LinkedIn, YouTube and many other websites, as well as blogging, the posting of pictures, videos and more. Social media has taken the world by storm, with Facebook alone being worth $100 billion. A simple silly idea has become very real.
In order to establish a positive social media presence you want to again know your brand. Are you the athlete that will be posting recipes and training tips, or are you the cancer survivor who will share your message through personal experiences and fundraisers? Once you establish your brand you can start to build your social network presence in a consistent, relative manner.
Social media is free advertising and one of the most powerful tools in today's business world. It is not to be overlooked or undermined. Below is an article on the importance of social media as well as tips to establishing your own social media presence.
Sell yourself
The most important step to gaining sponsors is to sell yourself. After all, if you don't believe in yourself, who will? You need to ask yourself what you can do to help these businesses and how they can help you in return. In fact, you may want to ponder how this business managed to get by without your help up until now. You want to show them that your network and image is a valuable asset to their company and will assist in their goals while helping with yours. Creativity will play a huge role in your sales pitch. It is encouraged to educate yourself in basic selling principles. Again you must treat yourself or your vision like a product that is valuable and helpful to this company, not just a way for them for fork out some cash.
Some things you may want to offer sponsors are:
At the end of this article is a link to some helpful sales tips.
Another huge asset in today's business world is your "network." Often a business is going to decide to sponsor you based on what they can get in return in way of advertising, exposure and representation of their business or product. If no one in your community knows you or your cause exists then how can you properly represent someone else? There are many ways to build your network including soc. You can send a simple email to friends, family or business contacts simply letting them know what you're up to and ask them to tell their friends and family. Another huge aspect of building your network is social media, which we'll touch on shortly. At the end of this article is a link to a great article on building and maintaining your personal network.
Create a brand
When considering building yourself in the eyes of businesses and individuals you need to treat yourself or your cause as a business would treat a product or a brand. When you think of Nike you think sports, when you think of Black and Decker you think power tools. When people think of you or your cause an idea should come to them. A professional fighter may be known for his humble attitude, or impenetrable will; whereas a ballet dancer may be known for her grace and mannerisms both on stage and off. Create a consistent brand and stick with it.
Build a social media presence
In today's information age we have access to an infinite amount of data at our fingertips. International news travels in an instant and tales of celebrity mishaps surface before any damage control can be applied. As someone looking to build a network and business relationships this phenomena needs to capitalized on. The best way to utilize this is through social media. Social media includes Facebook, Twitter, LinkedIn, YouTube and many other websites, as well as blogging, the posting of pictures, videos and more. Social media has taken the world by storm, with Facebook alone being worth $100 billion. A simple silly idea has become very real.
In order to establish a positive social media presence you want to again know your brand. Are you the athlete that will be posting recipes and training tips, or are you the cancer survivor who will share your message through personal experiences and fundraisers? Once you establish your brand you can start to build your social network presence in a consistent, relative manner.
Social media is free advertising and one of the most powerful tools in today's business world. It is not to be overlooked or undermined. Below is an article on the importance of social media as well as tips to establishing your own social media presence.
Sell yourself
The most important step to gaining sponsors is to sell yourself. After all, if you don't believe in yourself, who will? You need to ask yourself what you can do to help these businesses and how they can help you in return. In fact, you may want to ponder how this business managed to get by without your help up until now. You want to show them that your network and image is a valuable asset to their company and will assist in their goals while helping with yours. Creativity will play a huge role in your sales pitch. It is encouraged to educate yourself in basic selling principles. Again you must treat yourself or your vision like a product that is valuable and helpful to this company, not just a way for them for fork out some cash.
Some things you may want to offer sponsors are:
- Advertising opportunities at your event or function; be it your competition, fundraiser, marathon etc. on your clothing or banners such as logos or messages.
- Promotional opportunities such as handing out flyers, samples or even surveys.
- Personal messages and testimony in interviews such as radio, TV, newspaper or on their website.
- Personal messages and testimony through your own social media network.
- Being present for marketing events that they may hold.
At the end of this article is a link to some helpful sales tips.
Give back
Finding a good sponsor can sometimes be very difficult. When you build a relationship that works for you and your cause then you should do everything you can to maintain it. After competition or fundraiser send your sponsors a thank you letter or give them a phone call. Send some memorabilia, maybe an autographed picture or item that they can display in their business. A little gesture can go a long way.
Own it
When a company endorses you they are trusting that you and/or your organization will represent their company in a positive, responsible manner. When you take on a sponsor you become a face for their cause and their business. The way you act on stage, in the ring or at the event is as important as how you act in your own personal time. Just as you wouldn't expect the CEO of a company to cause public scenes and act irresponsibly nor should you. Own the role and act accordingly.
Finding a good sponsor can sometimes be very difficult. When you build a relationship that works for you and your cause then you should do everything you can to maintain it. After competition or fundraiser send your sponsors a thank you letter or give them a phone call. Send some memorabilia, maybe an autographed picture or item that they can display in their business. A little gesture can go a long way.
Own it
When a company endorses you they are trusting that you and/or your organization will represent their company in a positive, responsible manner. When you take on a sponsor you become a face for their cause and their business. The way you act on stage, in the ring or at the event is as important as how you act in your own personal time. Just as you wouldn't expect the CEO of a company to cause public scenes and act irresponsibly nor should you. Own the role and act accordingly.
Try, fail and try again
Finding sponsors is a grind. It's not easy and often you will want to give up as many people do, but your hard work will pay off. If you have to ask 100 people to sponsor you and only one does then it makes it all worth it. You should never be ashamed, discouraged or embarrassed to ask people to sponsor you because as mentioned above you are giving them a valuable asset and providing assistance in building their business and mission through a much more personal avenue than could be achieved with traditional advertising and promotion. You are offering a symbiotic business relationship that both they, and you will benefit from. Seek assistance, ask questions and take the initiative to continue building your network and your brand.
Leads for sponsors in various industries
http://rickygoodall.blogspot.ca/2012/06/leads-for-obtaining-sponsors.html
Finding sponsors is a grind. It's not easy and often you will want to give up as many people do, but your hard work will pay off. If you have to ask 100 people to sponsor you and only one does then it makes it all worth it. You should never be ashamed, discouraged or embarrassed to ask people to sponsor you because as mentioned above you are giving them a valuable asset and providing assistance in building their business and mission through a much more personal avenue than could be achieved with traditional advertising and promotion. You are offering a symbiotic business relationship that both they, and you will benefit from. Seek assistance, ask questions and take the initiative to continue building your network and your brand.
Leads for sponsors in various industries
http://rickygoodall.blogspot.ca/2012/06/leads-for-obtaining-sponsors.html
Building and Maintaining a Personal Network
http://www.bripblap.com/7-ways-to-build-maintain-a-personal-network-that-works-for-you-guest-post/
The Importance of Social Media
http://www.mymagneticblog.com/the-importance-of-social-media-marketing/
Helpful Sales Tips
http://www.wikihow.com/Sell-a-Product
Google's definition of a sponsor:
Leads for Obtaining Sponsors
There is no limit to who you can approach for assistance when looking for sponsors. Below are a few suggestions for industries to approach.
Athlete:
- Physiotherapy and/or massage clinics
- Tanning Salon
- Meat Butcher
- Produce Market
- Organic Food Store
- Local Farm
- Supplement Store
- Sports Equipment
- Car Dealership
- Real Estate Agent
- Fashion Designer
- Jewelry Store
- Local Bar (for after parties)
- Local Restaurant (for after parties and functions)
- Local Musicians
- Law Office
- Sports Psychology
Musician:
- Music Store
- Instrument Company
- Car Dealership
- Beer or Alcohol Company
- Local Bar
- Local Restaurant
- Computer Store
- Law Office
Fundraiser:
- Local Political Party
- Car Dealership
- Real Estate Agent
- Local Bar (for after parties)
- Local Restaurant (for after parties and functions)
- Local Musicians (for performances or help fundraising)
- Local Celebrities (for donation, assistance in raising funds or testimony)
- Related Industries
- Sports Store
- Law Office
Saturday, 2 June 2012
Cheesecake Stuffed Strawberries
I found the unhealthy version of this recipe online so Celia Hodder and I decided to try out a healthy version and it was better than we could have expected!!
Ingredients:
Ingredients:
1 lb large strawberries
1 (8 ounce) package 95% fat free cream cheese, softened
3-4 tsp Splenda
1 tsp Olive Oil
2 teaspoon vanilla extract
1/4 - 1/2 cup quick oats
Instructions:
1/4 - 1/2 cup quick oats
Instructions:
- Rinse strawberries and cut around the top of the strawberry. Remove the top and clean out with a paring knife, if necessary (some of them are hollow already. Prep all of the strawberries and set aside).
- In a mixing bowl, beat cream cheese, Splenda, and 1tsp vanilla until creamy. Add cream cheese mix to a piping bag or Ziploc with the corner snipped off. Fill the strawberries with cheesecake mixture.
- Bake oats mixed with 1tsp vanilla and 1tsp Olive Oil for 5min until golden brown
- Once strawberries are filled, sprinkle or dip the tops with oats. If not serving immediately, refrigerate until serving.
Sunday, 8 April 2012
Guiltless Creamy Guacamole
Avocados have become a staple in my new diet plan, providing me with lots of great fats and many fat burning benefits. My favourite way to eat avocado is in the form of creamy guacamole as a topping on chicken, eggs, tuna, turkey and even salad! I was buying it from the grocery store for some time until I realized I could probably make my own version much cheaper and more delicious, so here it is:
Ingredients:
- 2 large ripe pitted avocados
- 2 tbsp lemon juice
- 1 tsp minced garlic
- 1/2 tsp salt
- 1 tsp onion powder
- 1 tbsp fresh cilantro
- pinch of cayenne pepper
- pinch of black pepper
Directions:
Mix all ingredients in a mixing bowl and serve! You can add fresh onion, peppers and tomato for a chunkier dip, but I prefer it creamy.
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