We are oftentimes misguided into a false sense of reality by our experience. That’s right. Bold, I know! But I say this in confidence. I’m living proof.

I’m currently reading “MoneyBall”, by Michael Lewis. I’ve seen the movie featuring Brad Pitt (one of my favourites!) countless times, and I’ve been meaning to read the book for as long as I can remember. I bring this up, because it was in one of the early chapters I was reading last night where I found this declaration of classic baseball folk to select (often, poorly) talent based on what they had gone through either by means of their playing career or their experience in front office. When Billy Beane came up through the ranks and became the General Manager of the Oakland Athletics, he grew sick and tired of losing games based on the fact that his club couldn’t afford to keep the players that traditionally won championships. So instead of playing the game, he changed the way the game played. He redesigned the way the league approached scouting and fielding a ball club. Beane along with his assistant GM, founded a super interesting theory characterized by equal parts players statistics to human psychology.

The traditionalists of baseball believe less in hard facts like statistics and more in soft qualities of players; intangibles really. How tall the player was… Foot speed. Oftentimes referring to the fasters runners as those that had “wheels”, and guys with great throwing arms as a “good hose”. Comparable code you’d expect from a mechanic that was fixing up a nice classic late 50’s ‘Vette… (like my dad’s..)

Beane threw that archaic methodology out the window. Go read the book, or at least watch the movie. I won’t spoil the rest. It’s one of my favourites though.

What’s this got to do with past and future you may ask…?

Everything.

I’m currently on the road living a dream. I’m playing drums in an original roots rock crossover project called Midnight Shine. Growing up in a half German (thanks mama Schwartz, maiden name Berndt… full 100% German) half Metis (my fathers heritage); Great Grandma Laporte, a strong Ojibwa indigenous identity was introduced to me from a very young age. I remember powerful totemism in the home. The Eagle, the Thunderbird and sacred dream catchers were all over the house. Land was sacred, stories were significant and I truly embraced it all when I was younger. I loved learning about how my ancestors on both sides of my family lived.

To put it simply, my history lined up my future. It’s no coincidence that Die Mannschaft played – and won – a critical game in the FIFA World Cup on my Father’s 66th birthday, June 23, 2018 (props, pops! Happy day). The same day as my performance debut with Midnight Shine, one of Canada’s up and coming indigenous musical acts. On national TV, for the world to see, as part of Indigenous Day Live in Winnipeg, Manitoba at The Forks.

Oftentimes we blur what we think is reality. When what we think should happen doesn’t, it’s up to us on how to handle our reaction. As Wes Knight would say, it doesn’t matter if you get knocked down 9 times… as long as you get up 10.

There’s a reason all those other paths didn’t work for you. You wouldn’t be on the road you are now without them leading you there. Keep driving through the night.

Stay sweet.

 

 

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Right?

I’m currently amidst a bit of an impromptu unplug. I have found myself to be spending far too many mindless minutes scrolling on Instagram, laying in bed, distracted by just about anything to keep me away from the shit I need to get done. I had a revelation this morning that took me back to 2nd year university. I was super pro at procrastinating then and have fallen back into it again. So I am doing a little social media detox to get away from screen time and back to the things that mean more and hold more fulfillment for me.

I have set this out for a challenge:

  1. Write down what specific things I want to accomplish this weekend
    • Read a book; finish “Conversations with a Rattlesnake”
    • Write the text for the March 25 Creativity & Performance Class
    • Walk Dar, enjoy Americanos and being outside
    • Learn about a band I’m not familiar with
    • Write a song
    • Start on the specifics of MusicFit Collective so that ball can start rolling into it’s next phase
  2. Eliminate the apps/sources of distraction
    • For me this is Instagram, Facebook and Twitter (all deleted from my phone by 9am this morning)
    • clean house (organization internalizes itself in me, so if it’s chaos in my environment, it’s chaos in my headspace)
  3. Exercise and meditate and live consciously and with healthy intent
    • Going for walks, staying on my exercise regimen, logging in to my coaching, writing, creating

A focused approach to my weekend will allow me to share my energy in more productive means in all aspects. I have gone ahead with accomplishing much of the list already

I watched the Beatles documentary “How The Beatles Changed The World”, vacuumed my house and going to fold laundry and am going for a walk with Dar to grab an Americano and start reading a few chapters of my book.

All in it’s nice to distract with focus. Or rather, focus your distractions.

‘Til next time… stay sweet.

xo

M

 

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ps. Yes, I’ve renamed the blog. While I do specialize with musician wellness, I know that my scope of practice and the things I write about and curate are applicable to nearly everyone. So, this is now how we all stay ‘In Tune”. Still musically applicable, but it’s my belief that creativity and thought transpire much more than just our self-declared musician/artists of the world.

I was bumped up on the therapy wait list. I head in Friday morning instead of two weeks from now, and that’s exciting. I embrace talking about my experience. It helps me fit things in and take things out.

I (re) learned a lot last night:

Great friends are always thinking about you and will always have your back.

I had to reschedule my session last night with my two best pals. They sent me this in lieu:

They are both doing so well and even when their coach isn’t there, they still push it. Champions are doing the work when no one is watching. These two are champs. Thanks guys.

Music is powerful.

I don’t know where to start.

Jess and Robb, thank you. Music and Motion was a compete hit tonight and you guys were great. I can’t wait to get some pictures up from the House. For now –

@jessandrobbmusic

These two beauties came with me to the Ronald McDonald House and played an awesome set of music for the kids and their parents while the kids basically used me as a jungle gym. It was awesome. The families loved it, mom and dad got to relax, and that’s why I do this.

Then the show, K.Flay and Sir Sly both just killed it. The amazing thing about both of these artists is the poetic complexities. I’d strongly encourage you to take a listen to the hardships and the battles and the adversity in the art.

This is where the title comes from today. Borrowed and paraphrased K.Flay’s sign off before the last song she performed…”Remember, right now isn’t forever.”

That stuck.

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And leads me to wonder if the human condition has room to be fully complete…? or if the lifestyle choices and the drug use and addition and anxiety all lends itself to some higher form of the craft. Like seriously, what would we sing about? How would we relate to our audience if the new rock star lifestyle was about gluten free bread, hemp seeds and kombucha. Like how hard of a life is that?

Food for thought…

Children have so much to teach us, but we adults have a hard time with humility.

How come my nephew can squat, jump, balance and do bear crawls but my 20 something clients can’t?

Just an example…

Last night I was a human jungle gym for 6 kids 5-9 years old and feed a straight diet of sugar. And we got them all under control and relaxed. They respond well when you ask them to perform a task. They do not respond well when you tell them what not to do…

Thanks Mark England.

Child whisperer. That’s my alias.

Again, we await RMH photos for evidence.

We busy ourselves with what’s important. We prioritize our needs.

Or at least we should. Don’t take it personally, but do take it as a sign that the effort isn’t mutual and there’s a disconnect if you feel that you’re reaching and grabbing and the reciprocation is just not there.

Carry on.

Thank you for checking this out. Again, moral of the story is whatever you’re going through, highs and lows, it’s temporary. Nothing is a forever and you will be better off because of all the experiences you go through. Learn to embrace it and the journey is wicked fun.

Thanks for listening!

Til next time,

Stay sweet!

Meal plans don’t work. Well, I guess it depends on what your definition of “work” is, actually.

For me and my clients, friends, family and anyone I have some sort of influence over or some sort of vested interest in, this is what my definition of “work” is in the context of aiming to correct or give aide to something, namely: lifestyle goals.

An attainable strategy in not only achieving and maintaining outcome based goals, but inspiring progress towards reaching for new, even more rad goals.

Cool, huh? That’s what I thought anyway. So here is my number one beef with folks that ask for a diet, or a meal plan or another form of quick fixings on a much deeper-roosted behavioural issue. Expect to only put a bandage on the wound when you fail to address the root of the problem.

Let’s look at diet for example: When we cut starch carbs, dairy and sugar out of our lives cold turkey, the success rate of maintaining that without any habit based practice in changing the lifestyle that is associated with one making those choices is significantly reduced.

Here’s a video that gives you my three pro tips to overcome the New Years funk…

In order for it to “stick”. We need to first address the behaviours that will get us on the right track. More on that below…

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As a Precision Nutrition coach, I find myself talking about this extensively so I wanted to put together a super informative info session that you and your friends can learn and interact with me on this upcoming Sunday, January 28th.

I just ran a great session tonight on how to beat post holiday, haven’t started my New Years Resolutions epidemic that runs wild every January…

Check the replay out here so you can get a taste of my presentation…

https://musicfit.yondo.com/r/1990/WxTuSsB0

Join in for tips on how to pick the right foods for your body type, how to make tiny, slowchanges that will get and keep that unwanted body weight off, and most importantly, learn how to feel and perform better at life.

Here is your private link: https://musicfit.yondo.com/webinar/what-s-a-macro-a-4-step-process-to-start-eating/3469

I hope to see you there.

Comment below, What’s your biggest challenge when it comes to food choices and your diet?

 

Until next time, stay sweet!

Especially when we have it right in the palm of our hands, everything just happens so quickly. But I’m firm in my belief (which has no correlation to truth) that if you’re feeling comfortable… you can move faster.

This weekend I made great strides and I’d like to talk briefly about how I set my intentions since I last wrote in an effort to help you use the next 7 days of 2018 to shape the remainder of the year for yourself. Let’s add more depth to the vision. More tangible goals to reach and most importantly, let’s identify the key players of your team. I call this, process “trimming the fat”.

What is “the fat”? (in business and success coaching, that is)

Fat is extra energy (sometime useless) energy. It can be good for a burst of distraction in the right setting, but generally speaking, fat will slow you down. It can be full of energy, but that energy typically pulls you away from your end goals. Distractions.

Fat also houses a metric shit tonne of toxins. Bad energy. No nutrients. Just cancer-ridden tissue that will ultimately poison you, slowly.

Top 5 Fats to Trim From Your Life If You’re Serious About Success

  1. Facebook, Instagram and the rest of the social media gamut – Put your phone away and listen up. Actually make an effort to designate particular hours to be on your social media accounts checking the latest tweets. Otherwise, invest in self-control or look into a focus app (like Stay Focused for Chrome users, or Hey Focus for safari users). There’s a bunch of stuff out there and research shows productivity in the workplace is at an all time low, so don’t become a statistic. Stay driven!
  2. Poor diet – If you’re feeling lethargic it’s likely a by product of your poor lifestyle. Carefully examine the fuel you’re putting into yourself and see how much of it is “real”. Your first clue is does it have a label? If your answer’s yes, you’d better start connecting the dots… Eating real food will help you get the right nutrients to the body and mind and keep your energy up and uselessness down. Boom. However, it’s also important to know how much to eat. Without getting too picky, this is a great way to measure out food. If you need a little help with how much of what you need on your plate, I can help you with that as part of my Precision Nutrition Coaching. Here’s a rad diagram for you to keep when you wanna take that 10oz steak down. Keep in mind you’re not a lion. Unless you are. Then carry on and feed the pride.  screen-shot-2017-01-16-at-12-47-36-pm
  3. Relationships – AKA “Energy Vampires”. These people suck – quite literally – the life of you. Ever had a conversation with someone and you leave feeling exhausted? I have. Yeah, they need to go. Like, now. You are on your way to bigger and better things so you have to cut the dead weight that is holding you back and draining you of physical, emotional and psychological energy. Ever heard the expression “You’re the Sum of the 5 people you’re around the most?” While that’s pretty accurate, you’re also responsible to the beliefs that you hold. So the 5 beliefs you have (i.e.: you have to talk to so and so because they’re family/life-long friend/ girlfriend is a story you’ve been telling yourself. If that relationship only serves you in a negative headspace, you gotta cut ties.
  4. Your conflict language (victim/blame game) – Practice ownership of every situation you’re ever in. I just taught a Musician Wellness course based off of my first book “The Musician’s Guide To Surviving The Rock Star Lifestyle” last week and when we got to the mindset section on the third night, the biggest takeaway for the class was that they’re usually completely responsible for all the shittiest things in their life and when they thought about it, they were also in complete control of how to rectify that situation and get the ship back on course. It starts with owning your language. Listen to a  two part chat I had with Mark England, Co-Founder of Procabulary in Season 2 of the SchwartzCast if you’re interested in the power of words —> behaviour —> action. Listen here. Subscribe to my Podcast on iTunes or Google Play.
  5. Sitting – Seriously one of the most cancerous fats you could possible exist in your world. If you’re sitting for more than 60% of your day, you’re slowly committing suicide. The compression of your spine, tendency to roll shoulders, slouch, tip your head forward, disengage your muscles in your back, butt and legs etc… The list goes on… are all huge factors that seriously cramp your postural style and thus need to go. Stat. Try getting up every 15 minutes or so and having a little stretch or meet Bob at the water cooler every 30 min for a high five. You know he’s good for it. Bob loves high fives. Check out a personal favourite of mine, Kelly Starrett at www.mobilitywod.com for a hundred more reasons why you shouldn’t be sitting. If you are right now, get up and walk around a bit. Seriously… I’ll wait….

still waiting….

You good?

Get a stretch in?

Good.

Let’s round this out with some closing thoughts.DSC_7153-Edit-e1461440768481.jpg

So I took a serious look at these areas in my list on Thursday night and set an intention (with help from a major player in my life, Janis Isaman – check her out) to earn money every day. Since setting that and affirming it, and having Janis message me her grand successes, kept me on the straight and narrow each day since.

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Another major help was a new friend, Mr. Mike Little, Producer, Songwriter and Studio Musician. Now, this dude is a heavyweight in the Canadian music scene. He’s probably played on more records than you’ve even listened to.

He’s a monster.

He’s been so kind to really add some business acumen to my company’s vision as well, and I’d like to close with that and how you could be a part of helping to create great music.

I’m in phase one of research. If you are a musician, even just dabble away at guitar, weekend warrior, used to sing, want to get back at it, I’m asking for your help.

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I’m setting up a platform that will connect all musicians with unlimited, tailored access to world-class resources from leaders in the health and wellness world. We’re talking content, services, information, education, remote coaching, live events.. you name it… all to help bring to life musician wellness.

I’m just working out the kinks, because I am going to do this right. So here’s where you come in.  I’d really appreciate it if you shared this link with every musician you know. Music has no borders and neither does MusicFit Collective: a resource pool of health and wellness service providers aimed to educate the entire music industry in all things proactive health. Please take a peek and share, share, share. It’s a dream of mine to make health education accessible to my music industry peers. Your support is appreciated.

here’s the link: https://goo.gl/forms/7TjjP1WBMW80ypjc2

If you’re down, please share the shit out of that.

Until next time, stay sweet,

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Ps. If you’d like to check my book out, you can start reading it for free on amazon.ca here

Let’s revisit a favourite theory of mine…

Step by step, progress over perfection, how ever you want to think about it – the basic theory is the same. Behaviours translate to results, good or bad.

Outcome Versus Behaviour

Let’s examine New Years and the classic resolution. Let’s say you want to lose 15 pounds. Okay. That’s an awesome outcome based goal. However, it’s unattainable without measurable steps to take week in, week out.

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Instead of just hoping and wishing the weight away, here’s how you would ensure those 15 pounds disappear.

Three measurable behaviour goals to ensure successful outcomes:

  • Try to have vegetables with at least 2 meals per day
  • Eat your meals slowly
  • Be mindful when you’re eating, as in – think about your food, how it tastes, textures, have a conversation with the people around you. And for God sakes put the cell phone down.

Check in at the end of two weeks. Track these three goals daily and see how many days in a row you can do them. Don’t worry if you’re not batting .1000 – what did we say about progress at the top of it all?

The goal of losing weight is just one easy outcome based goal that’s quite popular in my line of work, however, you can take this model to just about everything you do in order to set and achieve bigger and way more badass goals. Remember these key points and you’re ready to rock any obstacle:

Set an outcome: What you want to do, get, lose, accomplish…

(ex. Quit drinking)

POSITIVELY AFFIRM IT…

(ex. “I WILL quit drinking.”)

Set behaviours that will set you up to succeed…

(ex. Offer to be the designated driver when your friends go out to the bar)

Continue to repeat the positive affirmations and you’ll find that it gets easier to put yourself in situations and carry out positive behaviours that affect the outcome.

Win-win-win.

Okay, now you gotta go out and set something up for today. Why wait for tomorrow?

If you’re interested and in the YYC, I’m holding a clinic for musicians that will address goal setting and stress management. Get all the details here – https://www.long-mcquade.com/news/3081

Thanks for listening.’Til next time, stay sweet.

 

So we’re coming up to the close down of 2017.

All things come back full-circle.

Past predicts the future.

It’s all just information.

 

Remember these points.

 

I’ve had some incredible opportunities this past year. Started the year with a huge accomplishment. I wrote my first book. It’s called “The Musician’s Guide To Surviving The Rock Star Lifestyle”. Start reading it for free: http://a.co/a8zSHGB

I did that in prep to a huge opportunity I received to be a part of the Mentor’s Cafe at Canadian Music Week.

And that went incredibly well.

Around the same time as I was locking that down, I landed a position with a company that provided an amazing perspective on a multitude of levels of my career and development and essentially my calling in life. It confirmed I was in my own lane, and this was the outside lane. The fast lane.

Not to sound conceded, however, not too many people can keep up with my pace. That isn’t always an advantage, as I’m often met with disappointment because of high, high hopes falling flat.

Fast forward to June – round two of some serious depression.

And everything I just wrote relates back to those three points.

  1. All things come back full-circle.
  2. Past predicts the future.
  3. It’s all just information.

 

I could have smelled the mental instability coming from a mile away. However, I buried it like I’ve done in the past. See? It came back full-circle. (However – I had another bout recently and figured out how to nip it in the bud… so I’m learning.)

MusicFit has launched. Almost officially.

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We have a wicked fun launch party January 13, 2018. Aptly timed. As it marks one year exactly that I was confirmed for the delegates pass at Canadian Music Week.

Check out the official press release…

Press Release MFLP

Get your tickets here –

https://www.eventbrite.ca/edit?eid=41293466871

Oh, I wrote an album of music. It’s in most of my promo music in my instagram videos or the early episodes of my podcast. Oh yeah… and I started a rad podcast. Check it out here if you haven’t already. ——> Podcast

And I started doing drum covers. I love music. Check it. 

Also. I think this is Sweet.

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The original group is back for the balance of 2017. wearethesweets.com

I really believe this group will make it. I want to make it with them. It’s just a different place I go when we’re playing. A buddy of mine said this the first time he ever saw me play drums for The Sweets, “You look like you’re having so much fun.”

And I am.

Amazing how so much can happen in just one year.

Full-circle. Put it out there. It will happen. Don’t take things personally. Don’t take them as wins or losses. Take them as just simple information on how to improve 1% the next time you’re faced with a similar situation.

Oh, also – Darwin is doing great. He says hello.

Here’s what the whole point of the Coles notes of my life in 2017 is.

I’m going to put forward a challenge for anyone that feels up for changing their lives for the better. You really can draw the things you want closer to you and make them more accessible. I won’t say that you can just think positive thoughts and they happen, you still gotta do the pushups… but envision what you want and it’ll happen. The universe is funny like that.

So here’s my 2018 goals. Publicly announced for you all to check in next year.

  • Start writing my 4th book, topic: a Mother Mother biography focusing on their rise, challenges with abuse, relationships and emotions. Working title “Climbing the Monkey Tree”.
  • CMW Panel Presentation and book signing
  • Yoga certification in June in India
  • Record with Garth
  • Learn to art
  • write another album
  • publish book 3 – the diary compilation of the depressed creative
  • Long-McQuade Store Tour
  • BreakOut West
  • Get office space/partnership with NMC
  • Have the band house
  • Australian Music Week presentation and panel

That should do, right?

So whoever is up for the challenge, post your goals. There can be one, three or ten. Whatever is good for you. Whatever is going to push you. I’m by no means perfect. I have slipped up. I also know that if I don’t write down what I want, I haven’t even given myself the chance to reach for it.

So – reach.

Manifest that shit.

Thanks for reading.

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