Movement, Nutrition and Mindset: The three pillars of Health and Performance for those surviving the rock star lifestyle and interested in becoming a better human. Stay tuned for tips and tricks on how to last the party a little while longer.

What does it mean to down regulate?

Some people say yoga, stretch, relax, walk, meditate. Well, all of those things could be ways for you to down regulate, but really what I suggest is asking yourself the question – “What do I enjoy doing the most?” What activities do you do that bring a sense of calm, inner peace and a slowness to your breathe unlike anything else?

For me, it can be music or motion, creating, thinking, learning. Other activities that bring me ultimate freedom are when I go for a long bike ride, or a walk with Darwin, my pooch. I just feel like I’m not expecting anything, can embrace nature and live and breathe slowly and focus. It’s a cleansing type of feeling for sure. I hope you have something that makes you feel that way.

I really enjoyed my weekend of “chill vibes”. It was full of down reg. I was able to produce a couple videos, in which I played drums in my first drum cover (stay tuned to Wednesday’s post for the link to my YouTube if you’re into that…) and I was able to do some yoga-fused dynamic stretching, again making a video. Check it out below…

In any case, figure out what things bring you happiness. You can choose to move or sit still. It’s all about finding peace, quieting your mind and learning to breathe again.

Try it out. Please comment and let the rest of us know… How do you down regulate?

Til Wednesday, stay sweet!

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Featured image: Photo by Jamison McAndie on Unsplash

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Have you been in a place in your life where you just want to try everything? Like an 8 year old in a toy shop (or in some cases, an adult in a toy shop…), you wanna touch everything…? Okay, for this one I’m here to say “I know what you mean”. Because I really do. These past two weeks I’ve been integrating more “stuff” into my life. Why? I am cat like in personality, but I’m sure I’m not the only one. To keep my interest in all things in my life I crave constant challenge. That’s with everything. Exercise, hobbies, career goals. You name it.

So if you’re one of me… raise your hand. I got you. And there’s actually been TED talks about it. Check it out. —-> https://embed.ted.com/talks/emilie_wapnick_why_some_of_us_don_t_have_one_true_calling

So how do we keep on point with all of those things we want to do? Society tells us we’re weirdos and that we should settle down and see things through. While I agree it’s important to follow through on some things, the ability to identify when you’re not pumped on something and have the guts to switch it up mid flight is far underrated and you should be proud to have that ability. Have you seen my youtube channel yet? I’ve got a bunch of stuff going on. And I love it all. I think you’ll dig it, so take a peek. —> Check out my YouTube Channel!

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To answer the original question; you gotta schedule, list, and make a point to complete tasks. If you’re one that is results or goals driven, you’ll get a lot out of the simple art of crossing off things from a daily list.

 

 

 

 

Let’s take for example me and my Saturday. My list looked like this. I just saved it on a task reminder on my iPhoneScreen Shot 2017-10-08 at 10.32.16 AM.png:

  1. Important to note this list was just my work-related goals for the day. Key principle is to task everything. Include your meal prep, bedtime routine, exercise and time for yourself to down regulate. You’ll start to see what you write down you actually complete.
  2. Don’t worry if you miss something. Tomorrow is a new day, add it up to the list and make an effort to accomplish it then. 1% each day, that’s it.
  3. Order the most important things at the top. Time sensitive and high importance should reign champion. For me, work related deadlines get the prize and on my personal goals, one’s that involve just me top the charts (such as my workouts or exercise for the day – today is yoga).

Make sense?

So if you’re wondering where the name of this blog came from… well, last night as part of my downtime I decided to pick up my guitar and start writing a song. I have had a lot of creativity pent up lately so when I had a melody in my head, I just wrote some simple parts on a guitar to capture it. Nothing fancy, because let’s be honest – I’m a drummer. But it was fulfilling to have my story expressed through music and notes and those little intricacies no-one can explain. And my point? Well, I usually get my creativity out on the drums. But wanted to switch it up this time (You can check it out on my Instagram – look for the drummer with a guitar in his hands…). Like I said, my story started through the notes… the lyrics to follow.

So, that’s me – and if this sounds like you too, I get it. I really do.

I do the same thing with exercise. I go from CrossFit, to hockey, to yoga, to Olympic Weightlifting, to speed skating, to cycling to…to.. to…

And the list goes on.

And I’m okay with that. Because as with exercise, as long as you keep moving forward there’s no right way. Just do you.

Thanks for reading, I’m holding drop in Sunday fitness camps in the next little while so if this excites you and you’re in the Calgary area I’d love to see if we can spark a new interest and give you a new goal to reach for. Check out my open outdoor “Sunday Funday” camps where we do everything from running, to cycling, stairs, bodyweight bootcamp and yoga rain, snow or shine (unless theres a windchill/frostbite warning, then we go for coffee) to see if it’s something you want to give a shot. I have to cap it at a dozen people so we are safe, but this Sunday, October 15 we are headed to Memorial Stairs for a little booty workout! Register below so I can send you a gift and confirmation.

www.mikeschwartz.ca/SundayFunday

Until next time, stay sweet.

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A lot of folks don’t know the natural benefits of raw foods. So let’s open up discussion on one of them; beets.

Historically, these bad boys have been described as medicine, not just food. A true testament to their full potency. Here are my Top 11 points that should encourage you to pour a glass of natural beet juice every once in awhile.

11 Reasons To Drink Beet Juice

  1. Beets contain betalains. Two of which, betanin and vulgaxanthin contain loads of goodness, including antioxidants, anti-inflammatory and detoxification properties.
  2. 1 Cup of raw beets contains just 58 calories and 2g of Protein
  3. 1 cup of raw beets contain 6% DV of iron
  4. Lower blood pressure! Beets contain nitrates. Research shows that the high number of nitrates will immediately lower your blood pressure.
  5. Detox! Beet juice will help detoxify your liver, dump toxins and rebuild liver cells. Boom. Rad.
  6. Prevent premature aging! Lycoprene will help keep your skin elastic, so beets help prevent aging
  7. Energy! That nitric oxide produced from the nitrates will help you boost energy
  8. Lower blood sugar! Those dang soluble fibres found in beets help aide in reducing glucose in the blood stream.
  9. Improve sexual performance! Those nitrates are back at it. When they get converted to nitric oxide that stimulates blood flow. Bow chicka bow wow!
  10. May help arthritis and joint pain
  11. Helps to improve cognitive function. You will reduce your chances of dementia due to increased blood flow from the high amounts of nitrates found in beet juice.

Want to improve your nutritional profile this fall? Try my 10-day detox. Just subscribe to my Newsletter here and I’ll send it off to ya!

When you’re lost in the woods it’s nice to come across that old bridge again.

The one that heads north –

Out past the river, to the meadow and into the sunshine, warmth and life of the universe.

It can feel like shit when you don’t get the results you were expecting. It can if you let it.

A loss is black and white though, right? As in, you win or you lose, correct?

I believe the loss on the scoreboard is only part of the picture. How you determine wins and losses is entirely up to you. I can tell you that matter-of-factly.

I’ve been a part of championship teams. I’ve worked with next level athletes and I kid you not, the scoreboard oftentimes reflects an entirely different story than what is going on in their head. Their team came out on top, but they focus on only the worst parts of their game. Perfection. It can cripple careers…

Sure, it stings for a brief moment. It stung me. I came in expecting to have something that the whole membership would be in total support of. And I’m sure they are. I mean, I took a shot and stepped up to represent what I’ve been doing for the past two years, specifically with the music industry. I was met with nothing but respect from everyone. I was shaking hands and being congratulated by living legends in the industry (some of which asked for a signed copy of my book, an ordeal in which I’m still fan-boying over…).

This year’s Alberta Music AGM was a huge success. Both for me, but also for our music community. I delivered the best speech of my life, met a dozen incredible people that foster a relentless spirit of growth and development – individuals that give so much back to our music community in Alberta – and I had my voice heard on a platform that spans our whole membership. For me, my message is loud and clear. I’m the health coach of the business. If our industry didn’t know who I was before, they know who I am now and what my vision is within the scene. And that in and of itself got people talking and thinking all things health and wellness.

And the membership came out winners. We have a united front of directors orchestrating a community of growth and opportunity. As for me, I’m taking this as a sign that my time is best spent on helping the musicians get well, stay well and provide direction to individuals interested in what I do.

Congratulations to all of the newly appointed directors, I’m excited to see what 2017 has in store for our membership. I’m excited to be a part of it in any way I can. It was an honour to see my name alongside the other nominees. They’re truly remarkable leaders and Alberta Music is going to thrive under their guidance.

While the game may reflect a certain score, it’s up to you to choose how to lose. The numbers are purely a reflection of the outcome. It’s your attitude towards that outcome that I call the art of losing.

Thanks for reading. ‘Til next time, stay sweet!

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Photo by Warren Wong on Unsplash

There no secret. Alliterations aside, my friends are few, fucking and fantastic.

When you have a crew that’s got your back, a crew that invites you inside their world, inside their dreams… you just feel safe.

I owe a lot to my friends. “A lot” in the sense of the man I’ve become. Without the love, support and patience, especially the patience – I would be lost in the woods.

And oftentimes I feel that I still am.

But you know what, it’s a helluva lot more fun to get lost together.

Thanks for reading,