…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?

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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.

There.

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:

  1. 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.
  2. 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 mike@mikeschwartz.ca 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!

 

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We all live in patterns. It’s been brought to my attention a few times this week so I figure I should address the importance of recognizing these patterns, good or bad and then having the ability to channel them in your best interest, so here it goes.

Consistency is something we tend to talk a lot about but rarely deliver, or at least I know it’s a constant conversation I’ve had with myself over the past few years. It’s good now though that I recognize that I don’t always deliver (ironic seeing as though it’s a vital part of my job to make sure my clients deliver…) sometimes it’s just easier to not have to dig in… not be accountable… to grow up and blow away.

Here’s what I noticed about myself. And I was talking with my friend, and hairstylist about this trend. When I undergo or at least crave change, I alter my appearance.

Easiest and most common through the years was the hairstyle, and as I you can tell – here we are. Another big change, another change in hair. It’s a trend of my reinvention of myself. Cleansing myself of the impurities of my old self, and opening myself up for a new challenge. Personally I love the idea of change. I embrace it, and I’d encourage you to, too.

Here’s a snapshot of a few of my hairstyles and corresponding life events that played a role in the reinvention.

“The Sick Flow” 2005 (Found drums)

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“The Workin’ Man” 2007 (Discovered my career, my passion for life)

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“Hairodynamic” 2014 (started speed skating, became a full time athlete)

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The “JD” 2015 (reinvented myself in single life)

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“Straight Up” 2015 (rediscovered music)

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“The Clark” 2016 (joined The Sweets)

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“Change of Shade: Violet Undertones” 2016 (Started writing my book)

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Hair Massacure “Dope Soul” 2017 (Started working at INLIV; NMC + CMW connection)

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“Mull-Hawk” 2017 (MusicFit, Monkey Tree, The Sweets, more writing)

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As you can see, I welcome change and manifest my reinvention through physical appearance. Adapt. Change. Learn. Grow. Darwin. Moral of the story is I tend to manifest positive change, showing that you can too. Most recently, I dumped the old me. Battling depression, sadness, fear and embraced optimism, vibrance, empowerment and confidence – all represented through a haircut. Just like I did before speed skating, after high school and right before I joined The Sweets. See the trend?

I’m back with The Sweets, MusicFit is taking off and as luck would have it, I just had my hair did by an old bestie… weird how the universe works, right?

If you change your environment, you can change the outcome.

Thanks for listening,

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Until you’ve been there, it’s not something you can fake the “I understand” bullshit sympathy symphony.

You don’t. And that’s okay.

Sometimes you just get cold, confused people and their reactions.

Putting yourself in their shoes won’t always help either. If they don’t have the same level of empathy, care and compassion as you – you’re about to be destroyed. Emotionally. But that’s okay cause a real man doesn’t show emotions.

That’s all this is though, right? Just me not able to handle my emotions. I’m not a real man. You know the drill.

Oh what the difference “I think I’ve got the flu…” would have made…

Thanks for hearing me out. This right here goes to show the power of just listening without judgement or expectation.

For those of you who are battling mental illness, reach out. In Calgary and area, 811 will get you on with health link, and they’ll take care of you. Otherwise, go see your doctor and stay sweet.

Paaayce!

M

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…
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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

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!

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,

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.

https://www.youtube.com/channel/UCeP8bF4NNmv_HqkcHfrtNgA

‘Til next time, stay sweet.