I got a lot accomplished today. I mean, I had a ton of screen time, but that was a necessary evil today. Searching for rooms/roommates and rental units in Toronto, posting and showing the home here in Calgary all day… it’s getting real. I also sold my guitar, bag and stand to a good kid that plays on my former University’s Football team (Go Dinos!)… I was actually really productive! And I trained a couple sessions in the morning. And meal prepped. And fired off the email to NMC et al… and so on and so forth…

Best part? Got to be beside Darwin the whole day! This was my office today.

I mean, look at that face.A76C3FF6-DC5A-4524-B77F-831B5B8EBB2A

It’s getting real now though, like I said. I’m now on my way out of the city I’ve lived (almost) my whole life… en route to a new adventure. Heck ya, today was productive!

As a coach and even sometimes as a friend…People ask me how to stay motivated when they feel like they haven’t done anything at the end of the day, notably Sunday. They feel like the day slipped away and then they get all anxious and stuff, can’t focus… and I oftentimes find myself reeling people in. Now,dopn’t get me wrong… It’s not like I am the gate keeper of productivity and happiness. It’s not like I have a secret button you can push. It’s not know “the way”, but I certainly know a way that works for me.

Try it out. The next time you feel that you haven’t done anything, try writing all the things you did down on a piece of paper.

That’s right. It’s that simple.

Write. It. Down.

Pretty rad, eh?

Go do something awesome this week. Keep it real, folks.

 

xo

M

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I get this one a lot.

Alike many nutrition questions, not to sound cliche… but it really depends.

First off, we gotta get some more context. What are your goals? Are you trying to lose weight, add muscle or increase your sport performance?

Here are a few quick tips for each of these cases:

Losing Weight

Well, timing is important otherwise you start to devour everything in sight when you finally do eat. You may have been there before. Smaller more frequent meals are commonly taught, but I generally coach the “eat when you’re hungry” approach. The biggest keys are to eat slowly (20-30 minutes) and away from distractions (no TV, texting, Facebook etc…) and only until you’re 80% full. That way your body hits satiety (AKA the feeling of fullness). If you eat too fast, your body doesn’t have time to trigger the “stop eating” button and you’ll tend to overeat.

Gaining Muscle

Eat. Eat often, and when you’re not hungry eat a sandwich. Seriously, timing of large meals is critical when you want to add muscle to your frame. Eating large amounts of food quickly is the takeaway here. Quality protein is most important. Whether you’re vegan, vegetarian or eating animal protein (which are scientifically proven to be more complete) you must ensure all essential amino acids are being taken into account to maximize the growth of muscle fibres.

Sport Performance

When you’re a performance athlete and need to consider nutrients and calories and performing well, you need to ensure you’re getting the appropriate number of nutrients in your body before every lift. Many meals throughout out the day is the gold standard, while pre and post training nutrition plays a huge role in your success too. Eat good whole food and sleep well to ensure you’re body is ready for the next competition.

Hope this helps get the ball rolling for you. Be sure to reach out if you need some answers! Ciao!

M

xo

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.
  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 nutrition this spring? Get at me for a free 30 day trial of my remote coaching at mikeschwartz.ca/trial

As always, stay sweet my loves.

xo

M

Time to get over your insecurities, friends. Yes, you are indeed an athlete.

My whole career I’ve maintained the approach that we as Health Coaches, Personal Trainers, Fitness Instructors and Strength & Conditioning Coaches train “athletes” not “clients”. Why? Simple. Everyone we work with is competing for a prize. What that prize is may differ, but we are all competing for a prize. If you check the definition of Athlete, it stems from Latin, Greek and old English as some variation of a human that was into competition and winning prizes. So, definition-wise, it really just boils down to how you define “prize”. For most of us that prize is our definition of healthy lifestyle.

Now I’ve had the pleasure of training nearly every walk of life. From top performance professional athletes, to business executives, professional musicians and radio personalities to stay at home moms. The wealthiest of wealthy to those that are on welfare. Cancer survivors, folks that have suffered from strokes, heart attacks and depression and your everyday, 9-5 office workers. They’re all athletes. The only difference is that their Olympic Gold may not be the same as yours.

Food for thought the next time you don’t think you’re up to snuff with the “athletes” out there.

The most important step is the first one, and once you make the decision to take it, it’s only matter of time before you get to the point where you’ll get the prize you’ve been chasing.

Once again, thanks for the read, thanks for the share and thanks for the support. I truly love the feedback so keep it coming! ‘Til next time… stay sweet.

Owner, SchwartzFit

Peace!

Alright everyone, I told you I was up to something two weeks ago. I am periodically bringing on guest writers. These are professionals in the industry that are stoked to share their expertise and help give you all a different perspective on the learning thing. I’m very excited to bring to you my first guest, good friend, fellow Calgarian and amazing talent, Janis Isaman. She’s going to talk about her experience with the misconceptions of Yoga in the fitness industry and give you some insight of why it may or may not be the thing for you. Amazing how your understanding can totally shape the effect something has on your lifestyle. So without further adieu, I bring to you Ms. Janis Isaman…
********************************************************
I get clients who stand in front of me talk about yoga in an offensive manner.
Offensive, as in: “I’ll do yoga on my days off from seeing you.” Aka: Yoga is a “rest day” program and therefore doesn’t “count” toward achieving “real” fitness goals.
(Note: I don’t want to wander into the “what is yoga” debate in this short post. So let’s simply presume we are talking about Yoga as the pursuit of moving your body, exclusive of any spiritual or mental benefits. So if you are a yoga teacher, don’t email me with the many meditative or spiritual benefits. Let’s just acknowledge that we both know and focus on asana for this post).
So here’s the thing.
Yoga is not “rest.” Sleeping is rest. Any pursuit of any kind that moves your body is movement, not rest.
We have a cultural obsession with things that “count”. And if there aren’t measurable caloric benefits from doing it, it must not “count”. If it doesn’t “count”, it necessarily gets lumped into  “rest, or even worse: “active rest.” Seriously: can we stop building programs that include “active rest?”
Yoga does not have to be done in a hot room or at full effort to “count”. I have personally experienced dramatic body transformation from practising yin, which theoretically burns no calories and should change anything about my body. But it does.
You can get injured doing yoga. I have.
You can change your body doing restorative yoga. I have.
You don’t need to punish yourself for “resting” the next day with a hard workout to make up for it. I used to do that.
Yoga can certainly vary in perceived difficulty. But doing things that are “easy” doesn’t make them “rest”. Next time you are on vacation, tell me that walking for 12 straight hours for 5 days in a row is restful on your body. You don’t need to be at maximum exertion to gain mental or physical health benefits.
In general, yoga is a complete movement system. Key word: movement. Even yin is movement. So yoga “counts,” every time.
Rather than thinking of Yoga as rest, we need to think of Yoga as balance. The busier you are, the more your body movement program needs to include body sustainability work and restorative work.
So if you are a mother of a young child, an executive, middle aged anyone, or a type A person: you probably need some yin or restorative yoga to balance out the busy and the drive.
The more sedentary you are, the more you need activity, effort and action in your body movement program. So: students and office workers, maybe consider some active postures and poses.
A fitness professional with yoga training can help you figure out an appropriate yoga program. Not to rest, but to balance the rest of your life and life choices, and to smooth the edges so that you can keep going.  Yoga is about sustaining you, not about resting while you are secretly doing Warrior poses.
Oh, and by the way….Yoga doesn’t necessarily EVER make you more flexible. You might be following instructions and cues that aren’t helping you. You might be doing things outside class that make it impossible to get gains. You might be doing movements that aren’t good for your body. Or you might be at bone compression and there no more range to gain. But that’s a whole other rant…
Contact Janis at www.mybodycouture.com where you’ll find all her social media, information on services and more awesome insight like this, her thoughts on cooking.
Photo by Farsai C. on Unsplash

It’s simple. it’s healthy. It’s convenient. It’s friggin’ tasty AF.

Here’s the goods. Play with it. Make it your own.

  1. Pour some dressing down in the bottom. I dig the homemade wasabi dressing for an asian kick, or apple cider and olive oil for a fresh summer flavour. Boom. Mind blown.
  2. Thrown down with some berries if you’re into that sorta thing
  3. Veggies, veggies and more veggies. I like sprouts, carrots and lentils even.
  4. Protein!
  5. Nuts, grains and/or leafy greens

Boom. Cap it. Throw it in the fridge and you have a wicked easy lunch on the go.

You’re welcome. Now take a look at this awesome visual for inspiration.

Salad_InAJar_FB

Okay Canadian Music Week 2017, where do I start.

A year ago I met a man by the name of Alan Cross and a mother man by the name of Jim Norris. These two gentleman must have felt the passion in my bones. They directed me to the right people, promoted and supported this mission of mine; bringing health and wellness awareness to the music industry.

Part 1. Legacy Initiated.

Jump forward to April 18 – The start of the rest of my life. Life changing in that we’re bettering the landscape of the music industry with regards to proactive healthcare services being offered at an affordable rate for musicians and industry professionals. It started with a full feature in Canadian Musician magazine, a whole lot of press from Alan Cross’ Journal of Musical Things and now we are here. I wrote the book on how to survive the industry with key tips in movement, nutrition and mindset… and have garnered the title of Canadian Music Industry’s “goto” for all things proactive health care.

We at INLIV have the ability to differentiate Calgary as a Music City through the health and medical services we offer. Calgary is home to the national Music Centre, and INLIV – Proactive Full-Circle Healthcare for the Canadian Music Industry.. Check us out here – www.inliv.com

If you happen to play music – professionally, weekend warrior, laptop beats creator… it doesn’t matter – I would really appreciate your input on my music industry specific health survey. If you’re a stage hand, crew, roadie, producer, artist manager, anyone in the industry. I want to hear from you. With your feedback I will be able to design appropriate exercise and nutrition programming including “e-fitness” (virtual training, Skype session training etc…) and focus our attention on the most important issues regarding health and wellness in this alternative lifestyle. Depression? Diet? Injuries? What’s got you down? Tell us here and be entered to win an e-fitness bundle!

Part 2. Raditude

So yes. Canadian Music Week – you we’re rad. Met a lot of heroes – turned friends. Had a ton of great music pumping in my earholes all week. Some notables are listed here:

36? – Alt/indie rock at it’s finest, from Calgary, AB. Think Mother Mother synths and arrangement meets Coltrane’s mastery of composition. But then add a shit fuck tonne of attitude like – I don’t even know.. it’s indescribable… there’s personality, there’s weirdness, there’s wizards of music… and boom! You have 36? www.whatis36.com

GUAS – What. The. Fuck. I’ve never seen 4 strings go in a 35  minute set. Nor have I seen a resonant kick drum head blow up. Ever. Then I watched this mishmash; lady-fronted- duck-dynasty 4 piece from North Carolina. Insanity. Wolfmother/Incubus/No Doubt. Blues-fused hard rockers with as much attitude as talent. Off the charts. Family rock n’ roll, with one helluva badass front girl, Ray. Don’t take this date home to mom. www.grownupavengerstuff.com

Where Fires Are – Holy shit rock and roll from the UK. Leeds, particularly. These dudes blend post grunge with melodic rock in a Fallout Boy meets Minus the Bear, meets Silverchair meets Incubus kind of way. Pianos, guitars, complex rhythms, catchy melodies. The works. These guys are great. Look out. Plus they’re some of the coolest humans I met all festival. www.wherefiresare.com

FOONYAP – Calgary’s Asian Bjork. ‘Nuff said. Check her out. I had goosebumps all performance long. Amazingly powerful music on a different level. www.foonyap.com

Ascot Royals – I actually think these guys have the pieces to be the next big Canadian rock band. Similar in styles to Idle Sons, High Holy Days and Arkells, their incredibly positive message and can’t-get-out-of=your head melodies and sing along stylings are pure heroine to any music listener. The dudes are also just great guys. Met a lot of great humans this trip. First time I saw them was on Tom Jackson’s Live Performance Makeover. It takes balls to do tat in front of an audience. They came out good. But after an hour with Tom. Woah. It’d be cool to see them keep on with that. Split between a Canadian rhythm section and an melody factory from the UK, these dudes blend elements of pop, alternative rock into some crafty harmonies and bangin’ leads. I’m excited to hear where this Brantford based 5 piece does in the next few years. GOOD OL’ CANADIAN KIDS! Well, sorta… www.ascotroyals.com 

Part 3. Next Steps

As a community of likeminded creatives, we need to rally together and support each other. That starts with taking care of yourself, so let’s get you a copy of my book

Order “The Musician’s Guide To Surviving The Rock Star Lifestyle” And Get a SnapBack and Earbuds too!

Let’s then get going on getting out to one another’s shows, sharing events and music we dig to help expose (tweet me @SoundScapeYYC for some TV exposure in the Calgary market…)

Then we can start to take care of our health and wellness, get into training and exercise that supports our performance, build the empire and establish Calgary as a true, Music City.

Time starts now. Let’s do this.