I guess I was “too busy”, hyper active with productivity to notice the energy shift.

It came when I was teaching a Musician Wellness course at Long-McQuade. I was teaching energy work, and how to focus your thoughts and channel an “energy ball”. This is typically only something you can do when you have an abundance of energy that needs to release. Clearly, I had that…. I felt like I had a basketball between my hands…

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The result?

Back in my lane. Full throttle.

The Power of Ownership, Positivity and The Greater Good

What a way to wrap things up tonight. Mindset: The True Power of Ownership, Attitude and the Greater Good. There is so much to this topic it was super challenging to fit it into two hours! Huge shout out to @longandmcquade Calgary North for the awesome venue and support for the music community, and to all those that attended, thank you. It was great to get to know each of you and I’m very excited to stay in the loop and see how you implement your key takeaways. If you are feeling bold and took the course (or even if you didn’t) I’d encourage you to comment one key action you’re going to implement RIGHT NOW to start to turn around the one thing that’s limiting you from your best self. I know, heavy. We got this! Tag a friend that needs the kick too. We are a collective, after all @musicfithq • • • #lifecoach #musicfit #nutrition #mindset #movement #longandmcquade #musicianwellnessyyc #life #love #live #laugh #attitude #rad #raditude #groove #movement #groovement #pineappleguacamole #yoga #bodhitreeyoga #stretch #relax #fitness #drums #speaker #guitar #whiplash #calgary #yyc #localmusic #fitnessyyc

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I wanna see your pictures! Follow me for a follow back! – @UseTheSchwartzy

You see, our bodies harbour emotional turmoil, negative stressors and physiological trauma in the weirdest ways. We bury them, deep within our thoughts and until we allow ourselves to visit these thoughts, we don’t truly get well. Oftentimes, I’ve helped to guide people that were so numb from the emotional wreckage they’d put on themselves (usually from years of self-neglect couple with traumatic experiences) that they didn’t even feel anything until days after. Like a car wreck. Or legs day with me. 😉

I’ve been fortunate enough to have around me a world-class support system, and I encourage you to pick and choose who you are around. And more importantly, what you believe. While most of us have heard the cliche saying “you’re the product of the 5 people you’re around the most”, I challenge you (and heard reiterated by a mentor of mine, JP Sears, that it’s even more powerful to recognize that you’re the sum of the 5 beliefs you’re around the most.

What a whirlwind of expression, abundance and gratitude. That’s only the first 48 hours of the MFHQ (check the Collective out here as we are going through some major changes to bring to you, the music industry an unbelievable service that’s been laying dormant for quite some time). We can all write, we can all train, we can all know “that guy”. I’m just the host of the party.

I said it tonight. it doesn’t so much matter who you know. Rather, I have found in my experience (which counts for a lot these days) “who knows you” matters much, much more.

Authenticity shines and someday we’ll find it.

Keep being real. Keep being silly. Keep the fire warm. Keep your stick on the ice.

2 Pro Tips to Create Space

  1. Let go of anything physical or emotional that’s holding you back – you must release. Forgive yourself for the past, let go of your thoughts and belief systems that chain you to a ball. Anything that devalues you, part ways with. Sometimes this can be represented by physical moments, memories, gifts and things that connote negative energy just by being around you. These things must leave. Bye bye.
  2. Same with relationships. These are sometimes the hardest parts to cut because your belief system has triggered an auto-response. Fun Fact – Beliefs are completely non truthful. Eat your hat.

Food For Thought

What’s one action you can take right now to change something in your life that only brings you down?

Write it down. Do it.

Thanks for reading,

Namaste sweet!

-M

Ps.

If you’re ready to get started and address the demons send me a note and we’ll set up a 15 minute Skype Life Coaching call, complimentary. You can also pre-register here for my next Online Coaching Webinar on the topic of Goalsetting to save 20%.

I’ll be doing that Sunday, January 21 at 7pm MST – save the date…

Let’s get some positive vibes riding those waves… mike@mikeschwartz.ca

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I’m prepared to take heat from the uneducated for this one. And I’m unapologetic about it.

If you follow the last two or three years worth of “If It Fits Your Macros” junk, aka : IIFYM , you should reconsider your understanding of true nutrition.

Nutrition is far more than “in vs. out” energy expenditure. Fact.

I’m coming from 12 years of combined expertise in nutrition and holistic lifestyle coaching. I’m not just some guy that looks ripped. Actually, I’m not ripped at all. I carry about 12% body fat, and I’m here to explain to everyone that sees those ads and commercials of absolutely jacked humans…Unknown-1.jpegimages.jpeg

These are not the norm, and nor should they be aspired. Do not let “Insta-sadness grip you.

Nutrition is far more.

I’m actually split between two types of nutrition coaching. Metabolic Typing and Precision Nutrition’s standard of behavioural change. Both are incredibly simple to understand, but can pose challenges in implementation. But wow, when you get them down. You feel AH-MAZE-ING!

Here’s the Coles Notes version on both:

Metabolic Typing

Eating to the way your body processes food. Yes, we are all different. So that diet Bob went on with “no (starch) carbs” may not produce the same results for you. Metabolic typing follows this basic principle. Some of us are quite balanced between processing all three macro nutrient groups (carbohydrates, proteins and fats) Eat some food, wait a few hours, notice and name how you feel. Are you sluggish? Are you full of energy? Do you feel like shit? Are you happy? Irritable? You know, the basics. Seems simple enough, right?

Here’s the challenge: This practice is just that: a practice. And while most of us are overrun with social media, distractions and heavy work load, we barely have enough time to eat, let alone sit mindfully and think about how we feel a few hours after said imaginary meal. So we don’t. And we tend to eat food on the go. Food that lacks nutrients., is low in calories (because that’s what the internet says is eating healthy so it must be good) and prepackaged so we can eat it at the desk, or with a quick heat up in the ‘nuker (we’ll save my thoughts on microwaves for another rant…uh, I mean post…) But seriously… tell me that this isn’t all a pretty accurate observation…

So how do you know what metabolic type you are? What the eff is a metabolic type anyway? Well, for starters you gotta figure out what foods your body digs. Carbs? Fats? Proteins? What’s the difference? Do I have to eat meat? All the answers are there in a consultation with me… but if you’re a go-getter I recently came across a super helpful resource (rather they came across me and I’m very happy they did) and would love to share their hard work with you. It’s a database of a kabillion types of protein powders on the market. These fine folks have specifically done the research on which protein powders are the best on the market. Head to reviews.com/protein-powder and check out the invaluable info on some high quality protein supplements to help aid your body through the day without sacrificing convenience. Simple. Go bookmark that site right now and come back and read on…

See, I offer the services that’ll tell you how much of what you should be eating to maintain optimal functionality and performance. You should reach out. A consult is completely confidential and I have packaged a few different options for those of you that are interested in what I can do for you. They range from $50 up to $200, and I offer payment plans. It’s all online, so you could be reading this in the German countryside and I could help you feel better simply by eating better. Fuel the soul properly, ja?! Das ist gut! Send me a note at mike@mikeschwartz.ca and lets get crackin’!

Here’s another way to address your nutrition based lifestyle issues at the core:

Precision Nutrition Habit-Based Nutrition

Enter behavioural change. Habit-based nutrition. Yes. The concept makes sense, right? Do something every day and it’ll become second nature. Eat shitty food and a lot of it, expect to reflect that aesthetically… You’re going to look like a Big Mac. Eat nutrient dense foods, such as avocado, lentils, spinach and the like… expect to feel great, full of energy and ready to take on the world. Which life would you chose?

See, here’s the challenge. When you’ve had practice of more than 10-15 years, the re-learning process of behavioural change is intimidating… to say the least. I get it. I coach folks with hard-to-give up addictions, habits that really perplex the mind and a general lifestyle that doesn’t speak to an abundance of “health”. However, look at it this way. If you’re about 65% of the way to your “ideal self” that means you’re only 35 days away from your ideal self… just take it 1% per day. Simple now, right?

If  you’re struggling with how to lose that last little bit of muff off the top, I’m here to tell you there’s no secret pill. No little magic button. No shortcuts. Move more, eat better food. Make sure the nutrients get to your tissues. Laugh. Love. And be kind to yourself and forgiving. I offer a full curriculum of nutrition and behavioural change coaching for half price until the New Year… only $100 per month. Guaranteed results when you put the work in. Get at me if you’d like a shot at that.

Fire your questions to mike@mikeschwartz.ca, check out what others have said on my results page or if you’re ready, just click below.

Remote Coaching Special

Exclusive offer for you, my VIP. Exercise and nutrition coaching for half price. Join dozens of my clients in working towards bettering your nutrition and lifestyle choices through adjusting key behaviours in the number one habit-based, lifestyle curriculum on the planet. With the help of Precision Nutrition, my nutrition certification, I coach you through daily lessons, practical habits and 24/7 support to help you learn the essentials to maintaining a healthy body for your lifestyle’s needs. Whether you’re looking to shed a few pounds, get stronger or improve your performance, let me help you get there. As a special offer to anyone that happens to read this make month to month payments of $100 (regular $200/month).

C$100.00

Music-fitness-largeLastly, for those of you in Calgary, musician or not I’m hosting a 3 night interactive workshop at Long-McQuade Calgary North and I’d encourage you to register for that. The cost is only $149 and you get a copy of my book, “The Musician’s Guide To Surviving The Rock Star Lifestyle”. Considering my regular hourly is $120, this is a smokin’ deal. I will be going through all three pillars of a great lifestyle with my co-founder, Kirsten Toth on how to move better, manage pain, eat better, and manage stress and perform better. Essentially this is a how to come a rad human kind of course and there’s a ton of information packed into 3 nights.

Check it out and register here!

Alright team, quick recap and I’m out.

Diets and fads are ineffective long term, unsustainable and actually quite damaging to your health. There’s no shortcuts to living better. Put the work in and you’ll reap the rewards of accomplishment and a sexier body. Win-win.

Contact me for options to get kickstarted into the New Year before the droves of resolutioners attack the city walls of MusicFit in the next two weeks.

Eat well, be happy and enjoy your week.

Until next time, stay sweet…

Peace!

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Ridiculous, right? Don’t let the instafame gotcha. “I haven’t eaten a carb since 2004.”

 

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.

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

‘Til next time, stay sweet.

 

I have spent years trying to decode this phenomenon. What exactly are you paying for when you hire a Personal Trainer? Sure, I might be biased. The past ten years or so I have been a full time trainer, not a hobbyist. A certified, corporate trainer or registered business in my own right. So, as I turn up the Bach Cello Suites (that’s my writing jam!) I’d like to give you my take on the difference in price, value and all of the things in between that go into the thought process before you commit to signing the bottom line.

First off: I’d like to start with the question “why?”

I like to start my presentations the same way as my consultations. I like to know why the heck these people are in front of me. Best case, they give me a rad answer and I can hear, see, smell and flat out feel their desire to achieve. Worst case, that question leaves them dumbfounded. In that case, that question stirs up a cocktail of emotions and further sparks a desire to figure out why.

Either way, the first part of my job is done. We’ve now identified the intrinsic motivation. Now, motivation is a whole different ball game than inspiration. The biggest difference being that one is intrinsic while the latter can be drawn from external situations, individuals or experiences. I stress to anyone that while I can provide inspiration to achieve, the motivation will have to come from within.

So ask yourself, why are you seeking personal training? Are you lacking accountability? Are you in need of a new regimen? Do you want to tell your friends and family that you’re working with a professional now on your lifestyle goals? All of these questions I’ve asked in the past are legitimate. You have your reasons and it’s part of my job as a trainer to answer them.

Second up: What is most important to you?

Are you in it for the right reasons? If your first question is “How much do you charge?” or something along those lines,  as a Premier Personal Trainer, I’m immediately skeptical and here’s why. If you were to roll up to a doctor because you’re feeling ill and dispute the medicine that they prescribe for you, you’d be deemed a lunatic, right? So, because my approach to health and wellness is one that will prolong the time before you need to visit your doctor, if ever again, if you were to bawk at my exercise and nutrition game plan for rationality of cost, how do you think I would react? I’d think you’re crazy too.

The thing is most people don’t understand how valuable their health is until they don’t have it. Unfortunately we go-go-go day in and day out until something breaks, until we fall sick or worse, heaven forbid we end up in the hospital. Ask yourself, how much does your health, happiness and quality of life cost? Would you save money for a night out with the boys, or a Grande frappe every Tuesday in favour of investing those seemingly small expenses into your overall wellbeing? If you say yes to that, you should reconsider your priorities. Call me what you want, but I’ll be hearing from you after you get word about your high cholesterol, blood pressure and severe risk for type two diabetes. That habitual frappe doesn’t sound quite as tasty now, does it? Take care of yourself and prioritize your health.

Lastly, value.

To sum it all up, people will pay you for a product or a service exactly how much the believe you are worth. Now, in my industry I have a strong belief that there are only two types of trainers. The first, “The Most Affordable”. The second, “The Most Incredible”. If you’re anything like me, I’m willing to bet that you’re seeking the most incredible. I know I am. I’m done with average. The slums of mediocrity breed nothing but complacency and the tendency to feel comfortable. That’s a word I’m sick of.

I value myself as much more than the $100/session that my service agreements define me as. For me, you’re not just paying for 60 minutes of incredible exercise, good times and a bar story for Friday. No, no, my friend. You’re paying that money for over ten years of experience in helping countless human beings crush through goals and setbacks they’d been dealing with for decades before they met me. You’re paying for expertise in body mechanics, overcoming psychological roadblocks, accountability to yourself and the life long lessons of a healthy and active mind body and soul that I pass along to everyone I am fortunate enough to work with. That’s value. That’s an investment. Only once you understand that, will you understand why you’re paying what you’re paying for your trainer.

The adage stands true. You get what you pay for.

 

Thanks for reading. Until next time… stay sweet.

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If you’re interested in speaking with me regarding your health and wellness, exercise and nutrition goals, let’s set up a complimentary 15 minute Skype call to see what I can do to help you get past the lifestyle barriers and become the best version of yourself. 

Contact me here to book your call: mike@mikeschwartz.ca

Featured image Photo by Drew Graham on Unsplash.

Okay, let’s get it straight.

This is my favourite exercise, but unfortunately a lot of people could do it better.

Here are three pro tips to build that booty up like Beyonce.

 

  1. Toes forward, screw your feet into the ground like they’re a screwdriver.
  2. Shove your knees out over your toes and drive your heels into the ground
  3. Drop your booty back as if some one were pulling a chair out from under you from you and bend at the knees

Boom there you have it.

Need some more help? Want to chat? Check out a bodyweight challenge I’m extending into October for registration here

I also have a deal with BreakOut West I’ll extend for the week for anyone. Half price on remote training. Find out how to register for that, here.

This one comes from the heart. I spent part of the weekend out at my folks’ farm for my birthday, I got to hang out with my awesome nephew and niece, brother, mom and dad. We ate ribs. More importantly, I studied the movement patterns of my way too energetic two year old nephew, Zane. 

I came up with these few conclusions:

  • Infant movement patterns (in this case toddler) are king in functional fitness. 
  • Core stability is absolutely quintessential in developing strong, consistent movement patterns laternin life.
  • Natural progression of most stabilized movement positions to least stabilized movement positions is vital to proper growth and development (as the adage: walk before you run) 
  • Kids know how to have fun. 

Though the last one may seem lighthearted, and it is, it’s the most important. I even tried teaching some of the basic movements I saw Zane just kill on the weekend, yesterday and today with some friends and clients respectively, and much to my surprise the adults couldn’t perform like a two year old. 

Crazy, right? Here’s the key – I think adults have to take a more creative and relaxed approach to life in order to be able to bend, twist, push, pull and squat their way into greatness… like a two year old. 

Think about it. Infants and toddlers have no self-awareness. They just go from what they observe, what is natural and fight their way through movement without injury and oftentimes with more grace than an Olympic athlete. 

We lose that ability in performance somewhere along the way. 

Stay tuned next week for a look at how this can be.