Learn to shut shit down. Just because Bob wasted his weekend and ran short on meeting the deadline for the teams proposal does not mean you have to stay late or come in early to accommodate his flounder.
How many of us have been there before?
The challenge with more and more decent human beings is not taking on other people’s shit before taking care of ourselves. I’ve done that. I’ve had clients screw up their schedule and then catch myself saying it’s cool and I’ll come in on their convenience the following day.
But I’m here to tell you flat out that when you play the long game, that doesn’t work out. You will not be successful when you put everyone else first before you. So effin’ stop already.
Here are 3 Pro Tips To Get More of What You Want
- Become a “yes” man or woman – Saying no, and nah, and all these negative things not only hurts your shots at getting asked things, but it’s also super emotionally draining. Learn to say “yes” to everything. It’s just a conditional “yes”. (i.e.. Boss asks you to stay late to finish up a project.. rather than saying no because eff that noise you have plans and like hell you’re going to be caught dead staying working a minute later.. use it as ammo; “Yes, but I’ll have to take Monday morning off next week…”) This way you stay positive by not using conflict language (see Procabulary.org for more on that), you please your boss and you usually get something rad out of it. It’s negotiation skills 101 and you should learn those stat.
- The art of saying “Not right now…” (i.e.: Friend has a project you told them you would edit before submitting it to work, but they ask you to edit it Sunday night when you have family plans insisting it’s due in the morning. You say, not right now because you’re with family and had previous engagements and you specifically asked for it by Saturday…it’s not your problem they couldn’t get the punctuality down… “Not right now” eases the pressure off of you and allows them to choose the next action. Wait until you can actually help ( yes that means take care of your shit first) or let them have a go at it themselves.
- Surround yourself with awesome. You’re the product of the 5 people you’re around the most. If you’re the brightest bulb in the room, find a new room.
Alright, short and sweet. That takes care of things again. I’m going to leave you all with a quick survey that I’m conducting for the music industry and if things like this success coaching kind of stuff (blogs, videos and the like – education) in the areas of health and wellness typically forgotten about the music industry are actually in demand. So if you happen to play music, or know someone who does, please share this link with them https://goo.gl/forms/8DIJO1ozziah04y82
I am collecting data for my new online platform that will reach musicians worldwide and give them full access to tons of world-class information and education from experts in the health and wellness industry across the world. I just need to know what kinda things I should be gathering and what kind of services to offer for the collective.
Your feedback is greatly appreciated,
Until next time,
…Where are you in terms of your ideal self? Think lifestyle-wise: fitness, nutritional habits, physical appearance, sleep patterns, energy through out the day…etc.
Where are you on that scale?
This is a cool practice I like to take with people that are new to my coaching to help put some perspective in their lives. Here’s the thing; a lot of people I start working with come to me to fix their problems. To shut off their mind and just do. And while I get that, that really doesn’t hold a lot of weight long-term. It’s not addressing the behaviours that got them to the point on the scale in the first place. If we truly want to correct lifestyle issues, we need to start at the source.
So, what number are you?
To borrow a practice I picked up in Precision Nutrition coaching curriculum, take that number and subtract it from 100.
Now you only have ______ days until you’re at your ideal self if you focus only on improving 1% each day.
Perspective is interesting, isn’t it?
If you’re interested in learning more about how you can help change your mindset, attitude and behaviours to help increase your quality of life I have a couple options for you:
- For those of you in Calgary, Alberta – I’m hosting an interactive 3-day workshop geared specifically to help you improve your quality of life. While this workshop is geared to musicians and the music industry, it is an open invite to anyone to come and learn. The stuff I teach is applicable in just about anyone’s day to day livelihood. Here’s the link if you’re interested. ——> https://www.long-mcquade.com/news/3081 $149 for all three nights. Movement on Tuesday, Nutrition on Wednesday and Thursday we tackle Mindset. You get a copy of my first book as the text and you save $149 on any coaching with me upon registration. It’s a pretty sweet deal and you’ll be able to do so many more high kicks per performance.
- If you’re not in the Calgary area but would still like to work on curbing poor lifestyle habits and bringing that number up on the scale, check into my online coaching services. You get a comprehensive exercise and nutrition program that I tailor to your goals with the help of Precision Nutrition. Sleep better, have more energy to play with the kids and feel more confident every day with the year long curriculum. Make 2018 the year to become the greatest version of yourself yet. Just email me at firstname.lastname@example.org and we’ll get some more info and the specifics of what you’re looking to do.
I’d love to field some more questions and help direct you to some of my favourite resources and other health professionals so reach out and share this read with your friends and family if it resonates with you.
Thanks for reading!
Until next time, namaste sweet!
As I stand here, warming up in the bomby -2.5C Calgarian November morning, I look around to see nothing but open park, glorious cityscape and a few tourists over the stairs at Crescent Heights. The same stairs that the team and I meet every Sunday, at 11:07.
Not this Sunday though. I was the lone wolf.
I heard lots of inquiries, lots of interest, some were unfortunately sick and others had previous engagements and that’s all fine. I’m okay if you don’t show up. I have zero influence on what people prioritize until they see what health and wellness will do for them.
Ironic because most of the excuses I hear revolve around “I’m tired, I’m gonna sleep in, I’ve been working nights, I’m getting sick, I have no time for that…” which all stem from the root of why you should be joining me every Sunday at 11:07!
I don’t do this because I like it all the time. I do it because I know the alternative of depression, anxiety, poor conditioning, sickness, lethargy, zero motivation, ambition and the feeling of insecurity far outweighs the shitty 35:07 of a little hard breathing, muscle soreness and pounding heart. Yeah. I show up.
I’d encourage you to do the same the next time you say you will. Physically and mentally. At the end of the day, you’re only letting yourself down.
I did my reps.
Attention all drummers!
Try this one out before your next rehearsal and unglue your shitty forearms.
Here’s what to do.
1. Grab a LAX ball, or a tennis ball to start cause this can get NASTY.
2. Hang you wrist off of a counter or over your snare.
3. Roll the ball over your forearm, up close to the elbow.
4. Find the spot that sings like Shakira and hold it!
5. Make a fist. Try not to cry. 👶
6. Relax, open your fist and repeat all the way down closer to the wrist.
HIYA! Take that, wrist pain.
I’ve got some more books to help you on the road with exercise and nutrition if you’re the career-minded musician. First three to comment below and tag their band get a FREE e-copy. 🤘
🎶 by The Heist – “Let it Go”
Go check out my YouTube channel, subscribe for a weekly dose of awesome.
‘Til next time, stay sweet.
It starts with the letters.
I have been doing a program known as Procabulary, and at the very least I would strongly encourage you to go check it out www.procabulary.org
My relationship with myself has grown exponentially since starting the program and I can now attribute a much more decisive, accountable self with much stronger communication skills to the core language upgrade.
Something I’d like to pass along for this week’s Sunday Morning Coffee is how our words affect our time management situations. If you’re habitually late, this one’s for you.
When you are making plans with friends, talking to your employer about your shift or simply just planning on being somewhere at a certain time, how do you communicate it?
Do you say something to the effect of “I should be there around 5-5:30”?
Or do you say I will be there by 5:30.
It’s saying the same thing essentially, but the message in your head is very different.
In a nutshell, what I’m saying is give yourself the best opportunity to remain accountable to yourself and others around you. Make concrete language known as “solid talk” a habitual part of your language. Make wishy-washy or “soft talk” language a thing of the past.
Watch what happens to your punctuality.
Thanks for reading.
So I guess I have a bit of a series going on here about booze and its (possibly negative) effects on lifestyle. This week I have heard one recurring statement from numerous people close to me in my life. “I’m just going to relax with [insert name and quantity of choice alcohol] and stay in tonight/watch TV/forget about the day. But how much of that statement is truth? I am going to put forth a question to all of you readers out there tonight. What is the deal with our societal acceptance that alcohol will help us to relax?
Fact: Alcohol has both stimulant and sedative properties. However, it can be argued that the aggression, increased heart rate, motor slowing and cognitive impairment are all tied to the stimulant side of things¹. So if the science shows us that the alcohol is stimulating, why do we still “relax with a bottle of wine?” A million people can’t all be wrong, right?There must be some truth to this and I’m going to argue that the sedative effects of alcohol are a more of a subjective finding, in that – we have “feelings” and “emotions” tied to our use of booze. Before all you haters jump me in the alley for saying you’re crazy for thinking that booze is making you relax, I am certainly not taking away from the legitimacy of subjective perspectives. Hell, as some of you may recall, I’m in the middle of conducting a research project that is actually studying the subjective worth of exercise. (Check that out here!)
I do see the value in how our thoughts shape our actions in the simple fact that what we think can become our reality.. however, we also need to recognize that the science doesn’t lie. That stuff isn’t subjective. It’s a cold hard fact that alcohols stimulant properties will actually increase your heart rate and causes vasoconstriction, the narrowing of blood vessels. So no, you’re not relaxing because you are physically putting your body under stress. Stress is something that will keep you up and not let you sleep. or relax. End of story.
But alas, society will continue to unwind with booze. Maybe the mind is more powerful than we let ourselves believe..? Until the next episode… have a cup of herbal tea to relax. That shit is science. Make it hibiscus and grape so you get the wine feel… you know, cause it’s the grapes that are good for your heart anyways. 😉
Open up your heart.
There once was a time where the only way you felt you could defend yourself was by shutting down and closing off your heart. You don’t need to anymore. You don’t need to be afraid anymore.
Lower your shield. Lose that heavy armour that once defended your heart. You have honesty, discipline and love now. You no longer need to be on guard. Rest assured with an open heart you will find strength to fulfill your aspirations. With an open heart you will have the control to be the master of your mindset. With an open heart, you will want to love again.
Unguard. You have the heart.