⁃ fine-lines with Black fine-nib pens on white paper
⁃ the human physique by playing with Dumbells, energy inputs, processes and imagination
⁃ Lifestyle variables to DESIGN TAILORED LIFE & LIFESTYLE SOLUTIONS for individuals
⁃ Consciousness to “see” what many do not in the current & future
First and foremost, I AM AN ARTIST 👨🎨…
I may need a different mix of chaos & order … a more challenging mix of comfort & discomfort … a varying mix of stability & flow compared to more “normal “ people.
People may find it weird, but …
I see life as an very large experiment made up of many smaller experiments. I refer to these experiments as experiences.
And I Am … the Scientist at heart… with an artistic soul.
WHAT WORKS For ME.
I remind myself that I must experiment with WHAT WORKS FOR ME.
As an Artist 👨🎨, money does not validate my credibility.
As an Artist, my credibility lies WITH ME, GOD & My WORK. In other words, if I write a Blog … a poem … if I sketch ✍️ a fine-like picture of beautiful building architecture … then, I write or draw – whether it will sell or not.
As an Artist, my sense of self respect comes from my belief that I am created in the image of God, my internal reflection and from DOING THE WORK.
My work …
One fine-line-sketch -at-a-time, one set of exercise at a time, one poem at-a-time, one blog-at-a-time … one dream at-a-time. Five years working on a lifestyle proto-type, 10 years working on an entrepreneurial adventure, a lifetime pursuing a dream that takes a lifetime.
As an Artist, making money is not what drives me. I do not need to be extremely wealthy & rich but I do need to be RICHLY SUPPORTED by those who love & BELIEVE in me.
My CURIOSITY NEEDS to be fueled for my intellectual, spiritual & philosophical needs. These needs as well as my insatiable physical & emotional needs have to be continually fed to continuously EVOLVE.
I must …
Never allow these needs to be stagnant, for this will show in my work. If will show In my life. It will show In my temperament. …
… In my aura, my vitality.. my life force.
It is very important that I keep moving …. As this allows me to CREATE.
I need to CREATE to express my love for life … of life . If I fail to create, I get moody.
Nobody likes a moody – me.
In order to CREATE I must stretch the boundaries … making new laws … encouraging novel ways of looking at things … and not necessarily following the existing laws and staying within the current boundaries.
First, I must BREAK ALL THE RULES.
As an Creative Artist, I need to continually FEED and NURTURE my ARTIST CHILD… for the more I nurture this INNER CHILD, the more ADULT i am able to appear.
There is a CONNECTION between SELF-NUTURE & SELF-RESPECT.
When I allow myself to be bullied (very seldom), and somewhat allow to be forced by other peoples’ need for me to conform … to be more normal or more nice, I lose myself.
Sometimes I do. I lose my – Self.
I allow myself to succumb to the whims of the ordinary man, to be ordinary like the ordinary. Something My inner fibre of being just does not agree with.
I sabotage my CHILD ARTIST.
For when I am not creating, I am not a very nice person to be around. I am certainly not “normal” or very nice – go myself or to others. Many say I am “weird”.
So be it.
In my experience, There is a connection between self-nurture and self-respect.
Every time I create something from nothing, I feel the creativity is a spiritual journey. For me, doing the ART WORK is a SPIRITUAL PRACTISE.
To me, there is never a “finishing line” or point where I can say that “I have made it!”
It seems that when I feel I “got there” … “there” vanishes. Vanishes into thin air. Just like that . In sculpting the physique for example, I have been working towards the elusive holy grail of bodybuilding: balance & symmetry.
Haven’t found it for almost 30 years now.
Every time I create … I have a piritual journey.
I NEED to keep moving … like a Spiritual Shark 🦈… if I stop improving, I will sink to the bottom of the Ocean of life and …
MY WAY like LIFE’S WAY is not the “straight & narrow path” as the majority take … but one instead which is literally “my way”
MY WAY is a SPIRAL PATH… not the straight & narrow. My way is a spiral path because I AM an ARTIST, but more importantly, I am created in the image of God.
It is a simple and as complex as that.
As an artist, I am a traveller. In body and in spirit & imagination. I yield to my SPIRITUAL LEADING.
The Creator bestows on us the gift of creative thinking & doing. Our recognition & use of our gifts, given by God, is, in turn, our gift 💝 to God.
When you Accept this DEAL OF A LIFETIME… I believe it is the beginning of TRUE SELF-ACCEPTANCE.
Give thanks and praise the Lord.
FIRST: MOVE INTO THE BODY, HEART ❤️ & SOUL.
To move into the body, heart & soul, one must first resolve to ACCEPT that one MUST MOVE OUT OF THE HEAD/MIND.
This is not easy.
Especially in a “busy” world with a lot of external & internal noise.
I make exercise a key part of my life because I am and have been seeking a form of MOVING or MOBILE MEDITATION. The execution of well-chosen exercises allows me to practise this … what I call – moving meditation.
This meditation experience puts me squarely IN THE MOMENT… in the NOW.
If I don’t respect the weight and/or don’t focus, I will get injured. I have not gotten injured lifting weights since I began almost 30 years ago.
My goal has always been to seek BALANCE & SYMMETRY in body… which translates to balance & symmetry in mind, heart & soul.
Like I said, earlier, many of us (like me), we DO learn by doing. Exercise, for example, is often the impetus that moves us … moves us from stagnation to inspiration… from seeing problems to opportunities for find solutions … from self-pity to self-respect & living with dignity.
One of the things we learn is that – I AM Stronger … WE ARE … STRONGER THAN WE THOUGHT. From my experience, we learn to have a different worldview… we learn to look at things with a new Perspective.
And a lot of times, this different perspective is the KEY to experiencing life a little differently … a little bit better …
The question we all face today and for the rest of our lives is this : to risk or not to risk?
I believe everything we do is built on a foundation of confidence. Whether you’re a student or a master in your field comes down to your confidence in your abilities and experience and … risk to your professional reputation.
I believe that there is an inordinate level of security-mindedness in our modern-day societies. Perhaps We shouldn’t be surprised that in our post 9/11 world, the topic of of risk is a sensitive one.
Prior to the recent covid , in recent history, Scientists have regularly made headlines with warnings about such new risks as (as examples) : bird-flu pandemics and flesh-eating bacteria and old risks like category 5 hurricanes and earthquake-triggered tsunamis.
I believe we live in a world where risk -benefit analysis has become a recognised science… where “risk management “(an area I worked as a senior consultant to multinationals for almost 10 years) … is a popular college major .
It prepares more and more young professionals to work in all manner of industries
But …. here’s the thing …
No matter what safety steps we take or what security precautions we adopt, our risk of death 💀, say, is not approximately – but EXACTLY – 100 percent.
There is no margin of error in that statistic.
I spent my early childhood in a culture that encouraged risk-taking and … a sense of wonder and mystery… one that did not put more of our trust in technology. One that did not think about increasing regulations whenever something goes wrong.
No … there was a communicated emphasis on community & togetherness. There was purposeful shift towards more trust, more care and more compassion.
Three things I think the world needs more of.
My question is: in our modern-day societies, what impact does people’s abnormally elevated security-mindedness has on people’s willingness to take risks now ? That we are being taught one way (in our educational institutions) …. This is the way I remember doing when I was in year 7. There is nothing extraordinary about it … I’ve been doing that since I was in early secondary school and then we learn it again university and further education . … and in our professional careers.
Life itself is a Risky Business.
I think RISK & FEAR has become an increasingly significant word in American lexicon. If you google these 4-letter words … you’ll receive more than a billion references in less than a second.
I believe people are more sensitive to risk today than at any other time in history. So many are kit merely preoccupied with risk & fear … but I think are often downright schizophrenic about the topics.
This anxiety about risk permeates in American society and impacts it in endless ways. Good. Bad. Ugly. And sometimes ridiculous. American society dictate the world’s societies because well, America is the Super Power.
This fear mongering is everywhere and in everything… embedded deep in the psyche of modern-day citizens, many of which are unaware.
For example, It’s why we have surgeons general warnings on every pack of cigarettes. There are just so many examples of this “fear” everywhere … down to even a phrase : “fear setting”.
How did society become so intrigued by fear /risk – and so worried about it at the same time? People forget that Life itself is a risky business. We have heard many parables and/or stories … and most of us know the messages behind these stories.
It’s like the adventurer who was asked why he climbed the mountains and answered, “because it’s there!”
He took the risk. That’s the message… he just DID IT! No FEAR babee!!
So-called EXPERTS DO NOT always have the last words …
I truly believe the US and many modern societies (Europe and Australia) have cultures that has developed this intense love-hate relationship with risk/fear, in part because it’s always there.
I believe we are seeing a timely and unprecedented convergence of trends and historical & current developments that supports the contention that we (Americans and western societies) are more focused on, and aware of, the risks/fears we face today than any other society In history.
Well… simply because we can.
People can easily equip themselves (technology) to recognise, understand, catalogue, measure, compare and know more about fears/risks they face than any other society in history.
One truth I’ve learned in my experience in Risk Mamagement is that so-called “experts” (in all fields) DO NOT always have the last word on risk/fears. Sometimes they only add to people’s doubts and confusions about the uncertainties and fears/risks people face in life.
The ratings-driven nature of the media today only further distorts people’s perspectives on the risks/fears they face. As a result of people’s misperceptions, I believe people overrate and worry more than they should. Despite the mind-boggling amount of information available today…. there’s clearly a huge gap between people’s perception of some fears/risks and thee actual magnitude.
What risks /fears do people really need to worry about?
So another question is: what risks/fears do people really need to worry about?
How in the world does the average person make reasonable and wise decisions about their fears and risks they face when their perspectives on the subject is so often distorted? How does the average person decides what risks are acceptable?
Rather than worrying /reacting to every fear/risk…. what’s more important is the skill at discerning which ones you can do something about.
In other words, the wisdom to know what to worry about and the courage to find solutions to the issues and act on them.
I also believe not all fears/risks are bad.
Very important point: WISDOM is different from, and often more critical than, KNOWLEDGE.
In fact, I believe that too often, all information we’ve been given, all the risks/fears we’ve encountered and contemplate.. & all the warnings people receive from so many sources actually combine to skew people’s perceptions.
So, what hope s is that EFFECTIVE Risk Analysis and decision-making becomes MORE difficult rather than less.
So… back to my previous entry – instead of losing ourselves in all the knowledge before us and sliding into more worry, people should exercise more wisdom.
I think it was Teddy Roosevelt who once declared-
“Far better is it to dare mighty things than to rank with those poor spirits who neither enjoy much nor suffer much.”
I’m convinced most of the success I’ve experienced in my life so far and the majority of my personal and professional accomplishments over the years is from a practical formula I developed and used from my early childhood.
I have helped thousands overcome their fears using this formula … and
It hasn’t failed me yet.
It has never failed.
Want to know the “fail-proof” method I use? Get in touch with me.
Until next time,
Keep punching…. Don’t stop believing… most importantly , in –
I remember sitting with adults when I was a kid, Listening to their stories. They would say –
“Paul, why don’t you go and play with your cousins & friends outside”
I would reply –
“No, there will be time to play with them later”
I’ve listened to hundreds of other people’s stories when I owned & managed my Family Gym for 7 years.
I love 💕 telling stories.
I believe there is power in storytelling.
It begins in the home.
It begins in the Home…. Practising the art of Storytelling, that is.
Home is where the foundation of storytelling starts. I recall listening to my dad & his close friend’s tell stories around the Kava bowl. In the home, I got a strong 💪 foundation… Of a past that lends my existence a place, a sense of belonging, a historical context.
Home is where stories get passed on for generations. I have continued with this 💝alentine tradition. My two kids can retell the stories I tell .. because they have heard them countless times. And as my daughter says –
“Dad, it keeps changing all the time”
And I say –
“Aaaahhh… yes, my dear … that is where facts and imagination fuse in the optimum place”
Home is where I was told that I am built like & physically intelligent like my grandfather, Ben Valentine. A powerful & skilful National heavyweight boxing champion, going undefeated for 3 years in his prime.
Home is where I heard stories of my quirkiness from early age & my creative & innovative nature in my early youth. I heard stories of my country of birth through the filter of my own genealogy.
Struggles, family migrations, family triumphs, as well as ancestral successes & failures were taught to me through the history of my 💝alentine Family.
In my Home now, it is a place where I build my own legacy: through my love 😍 for history & storytelling, I have shared & will share more stories I was told in my youth with my children.
Always, adding my generation’s story to this 💝alentine Novel in progress. I’ve always believed the REAL histories of families aren’t the records of births, deaths & marriages. No, to me …
… they are the stories told after dinner, while having chocolate or dessert. So full and satisfied.
For i have learned many things so far, and one important one is the importance of LEGACY.
Legacy is fueled by US… in our family. It is fueled by ME. And all this evolves from our history… our family stories passed down …
Life is a succession of deals. The three key components of any deal are: an offer, an acceptance and a consideration. We’re constantly making deals every single day of our lives and some times, we aren’t even aware of them. We are constantly improvising, compromising and committing snd re-committing or leaving the many agreements we make.
What is the worst deal in history?
What is the worst deal you’ve ever made? Did you get the “short-end-of-the-stick?” How short?
We’ve all made bad deals in our life so far, haven’t we? If you have not, you’re one of the lucky ones. Or are you?
Think 🤔 of all the worst deals you’ve ever made… snd then, all the worst deals ever made in the history of the world 🌎 to date …
I repeat, nothing compares to or even comes close to the ULTIMATE DEAL… you, me and every person who has ever been born, have by default, made.
A possible solution to this “Bad Deal”: FOLLOWING GOD.
“And what do I mean?” You may be thinking.
Well, it literally means to – follow in His footsteps as we walk through life. “Following God” is another term for “being a disciple.” I think it entails having unwavering belief in God, loving him, faithfully sticking to Him … very importantly – obeying him.
Here’s the huge challenge for many –
You see in this age of abundance, some people are enjoying “the good life” right now, and are soaking in its comforts & pleasures. They’re quite satisfied by what this world has to offer. They struggle to understand the difference between needs and greeds.
But, most of us, I feel, are tired of the hardships, injustices, suffering, pain & sorrows of this life. I know we all don’t wish all this continues without an end in sight.
But… many cannot fathom the thought of life ending permanently. Many simply want to LIVE ON.
Is that such an impossible ideal?
For those that think that Living Life is supposed to be about being eternally happy with no problems at all. This is not the case. They chase happiness. But this is a big mistake
How does God reconcile this?
You see, Jesus said that following Him would be rough at times. He therefore warned us that we’d need to deny ourselves many things, exercise self-control, & think more about others & less about ourselves.
I think I this is a critical step to renegotiating the original Bad Deal with God… FOLLOW GOD. Be his disciple.
To me, one of the most uplifting benefits of FOLLOWING CHRIST … is the SIMPLICITY it brings to the COMPLEXITY of life. Through this … we experience true hidden WONDER.
What if … BELIEVING IN & FOLLOWING GOD brings you CLOSER to HARMONY with his FREQUENCY and …
The OLD “bad” Deal becomes the … NEW “Good” DEAL where ETERNAL LIFE is your ULTIMATE REWARD? Where you experience UNLIMITED POWER.
As the great thinker & philosopher, Nikola Tesla said –
“The Gift of Mental Power comes from God… the Devine being, and if we concentrate our minds on that TRUTH, we become IN TUNE with this great power.”
The critical question now is … is your mind ready for this inflow of information… is mankind’s LIMITATIONS OF MIND a severe handicap to accepting this Great Power that is UNLIMITED?
Success for you means you need to Prepare YOU.
Are you ready to negotiate a better deal? Have your prepared your Mind to act as a repository of UNLIMITED POWER? And have ETERNAL LIFE.
As the disciple John said – John 3:16 :
“For God loved the world so much that he gave his one and only Son, so that everyone that believes in him will not perish but have eternal life.”
In a sense, this is how God reconciles things.
Here’s a tip: FOLLOW GOD. Be the best DISCIPLE you can be.
The Best of the Best. Phil Waugh – retired ex-Australian Wallaby & Warrahs Captain willing to embrace knowledge. Increasing his awareness towards being the BEST HE IMAGINES HE CAN BE, using my framework. An A+ Student!
All the way from my first year as an undergrad when I was 18, I have believed that life is about Energy Management, not Time Management. I never understood then and I still don’t know why people are still so obsessed with the concept of time management.
I mean, it does not matter how well planned your day is, you will always have an inbox full of outstanding ‘things to do’ or ‘someday things to do’. And the reason is, well, we all have just 86,400 seconds a day. Nothing more, nothing less.
Time is, after all a finite resource or at least our perception of it, is.
Where are you in your life, your career? Let me ask you a few questions and get you to answer them in your head – honestly. Do you –
Find yourself working 10 to 16 hour days
Sleep poorly and make no time for exercise or very little exercise
Find it difficult to eat healthy meals
Grab a bite ‘ on the run ‘ .ie., while working at your desk
Have less than adequate water every day because you are just ‘too busy’?
DO you find that the rising demands of your work requires you to put in longer hours? Does this never-ending increasing demands put extra stress and eventually take a toll on you – physically, mentally and emotionally? Individually, this is harmful.
Collectively, this is disastrous to an organization and the economy, Rising levels of sick leave; lower levels of engagement; high turnover rates and soaring medical costs, amongst other things. Very costly indeed.
In the Quantum world the Experimenter becomes part of the experiment. That is the “hard problem” of the Quantum
Do you feel like you are pushing yourself so hard for longer periods of time that you’re almost at breaking point? I think a lot of today’s modern working culture encourages this, and it isn’t getting any better.
Well, the answer does not lie in better ‘time management’ techniques. No, like I said, time is a finite source. I’ve always believed the key to life is ‘Energy Management’. Because Energy is everywhere and everything, as Einstein summarised in his famous formula E=MC2. We’re all a ‘ball of energy’ or as I would sometime refer to each of us as ‘balls of consciousness’.
By focusing on self (and getting our ball of consciousness operating at optimal levels) we can communicate and tap in to the ball of energy out there – the UNIVERSE. That is, if we desire to reach our true potential in the one life that we have.
Energy in Physics can be defined as the potential for Work. Energy comes from several sources but I believe when the body, mind, spirit and heart are in ‘balance & fluid/symmetrical’, you move closer to your BEST SELF.
When you keep your body, heart (emotions) and spirit in balance you find harmony in your mind. This harmony effectively energizes recharges individuals. I have helped hundreds of individuals through my programs and one of the most common pieces of almost immediate feedback I receive is their increase in energy levels and overall zest for life. My programs infuse people with the ‘essence of life’ infused with VITALITY!
High School and College students start getting top grades they never used to get; adults performance at work and other areas dramatically improve; they stress less and get more done.
With an independent survey of all my students over the last 10 years that have gone through my programs showing that over 84% achieved or more of the results they set out for. A significant contribution to these students successfully achieving their goals and results is their increase of and management of their energy.
Sufficient and appropriate daily rituals are paramount for optimal energy levels all day, every day. I have concluded that these rituals (or habits performed deliberately at specific times, religiously) that I have identified and recommended for them is a critical component of each student’s energy expansion or increasing ‘slice of vitality’ in their daily lives.
These habits don’t have to be over the top. They are simply the ‘little mosquitoes’ in their lives. It could be as simple as are you having adequate levels of water each day? If not, try consciously drinking targeted daily water intake. Maybe, start going to sleep a little earlier and so getting more rest each night.
Try it. These small changes have a huge impact on energy and helped my students. Try it, it will help you too. You’ll see what I mean. You will start to feel infused with a certain level of energy you didn’t have access to before.
You will have more capacity or more potential, more energized!
Like an FM station, just one point off gives you an irritating “shhhh…”
I have being saying for over two decades now that Energy is key to a fruitful life. It is the key to everything. Yes, it is very important to invest in skills and knowledge and raise one’s competence in the work force but pales in comparison to better personal Energy Management in the long term.
You see, it’s like your mobile phone battery, it only has a few hours before it needs to be charged again. It cannot perform at maximum performance for too long. One will need to recharge it again. So, every individual I believe, should be more concerned in investing time in their energy potential or capacity and sustain it.
This is taken for granted in today’s world. A winning F-1 driver has scheduled ‘pit-stops’ to recharge, re-oil and get worked on by his team of engineers to sustain his and his car’s energy capacity for the duration of the race. Every person should look at their lives in this manner when it comes to their energy management and sustainability over the duration of their lives.
This is very important for both the long term and the short term. Wouldn’t I be correct by saying that greater potential or capacity increases chances of getting more done in less time and with higher levels of focus or engagement in a task? You know it makes sense.
I have witnessed this positive change built and sustained in the hundreds of students who have gone through my programs over the last two decades.
Like I said – the body does not lie.
To this end, because of our increasingly ‘busy’ days, people have increasingly lost their intuitive ability to ‘listen’ to the signs their body is crying out to them for help. Signals like drinking water; difficulties in resting (feeling restless), hunger and the ability to FOCUS!
Transmutation of Energy via a complementary style. Photo; Retired Legend of Rugby, Ex-Australian Wallaby & Waratah Captain – Phil Waugh fully focused on task he has his both hands on. Set your standards!
Many people ignore these signals or simply no longer have the ability to recognise them. You don’t use them – you lose them.Just like your muscles and your brain cells!
Not acting on these signals has consequences. The consequence in the short-term is that your energy source or potential burns less as the day progresses. In the long-term, it could mean a shorter life or less than optimal 2nd half of your remaining life now.
I know in today’s world, where ‘being the busiest’ seems to be an Olympic Sport for workers, suggesting the implementation of some of the habits on a daily basis is counter-intuitive for high achievers. Or, recharging your batteries by taking a short nap could be considered insane. But, is it really?
I believe otherwise.
It makes perfect sense. It makes high-achievers even more productive. It makes everyone who are willing to make these little changes, a super-version of themselves. Act today, don’t leave it for tomorrow. Your life depends on it!
Tesla, Einstein’s hero was so “in-tune” with the Energy & understood HOW to harness that Power energy
Taking intermittent breaks (like a F-1 driver), for example, during the day should result in higher performance and more sustainability. Quality breaks, not quantity should be the goal here. I have seen people sleep for over 10 hours per day and still seem more restless after all the rest. Quality should be the focus if you are to help build and sustain your energy reserves.
I will talk about emotional and spiritual energy management in future blogs. For now, just know that if you take better care of your Energies (the only true thing you can control), the more closer you get to fulfilling your true potential.
I have seen them, so perhaps have you – people who love life. With bright eyes, taut skins, and great smiles. They look as if they have been newly minted.
How do they do it?
Partly through respect for self – respect for the bodies, minds and deeds. You see, Vitality does not seem to be as objective as weight loss, exercise, diet etc. It is more subjective. It seems to ‘come from within’ rather than achieved through outwardly efforts.
When you find one of those people, with that glow, ask them their secret. Then, contact me please and tell me all about it. If a few readers of this blog do this, we may be able to deduce the magic formula worth more than a rainbow’s pot of gold.
Become part of this search today.
And don’t let the life get sucked out of you before your time is up on this earth. Infuse your self, your being, with vitality through better energy management for life – in the short term and the long-term. Build muscle. Infuse yourself with vitality. Do you very best to preserve it. After all, Life is like muscle. Then …
Einstein knew & understood the interconnectedness/synergy between Energy. E = mC2 Simply put : all matter (visible & invisible is Energy) I believe the “essence of life” is the ability to manage energy or Transmute Energy within & without YOU
All photos taken by: Robert Walsh of Robert Walsh Photography. Visit: “www.robertwalsh.com.au” for more information on how he may be able to help you with your photography needs.
I am sure by this stage in your life you have come across many health tips and are practising some and have not even considered others for whatever reason.
There is certainly no magic formula to optimum health and fitness but you can make your life a little more liveable by doing a few things a little better.
To improve your overall personal immunity.
What you are today is to some extent the cumulative compound effect of the habits you have decided to make a part of your life. Wonderful, I hope.
I have listed some health and hygiene habits I practise daily and I would like to share them with you. These are only 12.5 tips. I have found these tips to be both true and effective in cultivating outstanding health and fitness habits.
Habits that have added to my life and I am certain will positively add to your life rather than subtract.
Have a read and see if you think it beneficial to your life. It has been to mine so far:
Drink water first thing upon waking with a hint of citrus:
Try drinking a glass of water (250 ml) upon waking in the morning. If you can, try squeezing in some lemon and a drop of honey.
Try to do without white-based flour products and sugar.
Digestion starts in your mouth as you’re well aware.
Make it a little easy on your stomach muscles and digestive juices by chewing your food well. Take your time and enjoy the essence of each food you consume.
Try not to talk too much while you’re eating and focus on your food more. You should remember that it is not only important to consider quantity and quality of source of your food. You should also ask yourself how well your body is absorbing and assimilating all the food you’re eating.
Liken your digestive system to that of a factory. Have you asked yourself how much ‘wastage’ your digestive factory is incurring? How much of the input (food) you’re taking in is actually being used for and by your body? How efficient and effective is your digestive system? Well, you can reduce your ‘wastage’ significantly by simply chewing well or better than you are currently doing.
Apply good moisturiser to your skin after you shower at night:
Aim to use a moisturiser that has Vitamin E and soborlene for improve health and elasticity of your skin.
Stay away from other combinations.
Get enough fresh air and direct sunlight every day:
The health and vitality of you and your body (and mind) needs the sun’s rays. Even if you’re very, very busy at work try and take at least 20 minutes out to get some fresh air and sunlight.
Be sure to use a good sunblock too (if you’re fair skinned).
For people living in countries with very little sun, it is vital for your vitamin D production, the presence of which is necessary for your immunity against common ailments in addition to other benefits.
Do your plumbing (#2s) in the morning:
Try and get in to the habit of ‘sitting on your throne” and excreting your waste in the morning before work or your work out.
My children and I refer to this activity as the ‘boom-boom’! Call it what you will, train your body to do its plumbing first thing in the morning.
Keep your mind calm and have a positive attitude:
At all times, everyday.
Strive to never lose control in all areas of your life.
Make your exercise sessions a pleasure not a burden:
Use the hour in the gym as your ‘meditation hour’
Your time to work on your internal muscle and external muscles
Weight training in the gym is a must. The benefits to you is a no-brainer!
Follow your weights session with 20 to 30 minutes cardio of ‘power-walking’ ( I will elaborate in a future blog about how I do this and why I think this is one of the best forms of cardio you can do now and in to your old age) on a treadmill or outside.
Get adequate rest daily:
Make sure you get sufficient sleep every day
12.5 Keep good posture:
At all times – when seated and standing.
There are many more of “Life’s lessons” to live by hence the “12.5” (not exhaustive in any way) tips but these are some simple ones that come to my mind as I write this and could add a little more life in to your years. It could add more vitality to you. Take it as a reminder, a catalyst or whichever way you want.
One of my goals is just to make you more ‘aware’. The rest (action and adaptation) is up to you.
More vitality … better energy … better opportunities …. Better life to you.
Until next time,
Photo op with a local resident and her dog. Lovely.
Educating a top national sprinter of the importance of proper nutrition for recovery & growth for optimal performance
Eating more snacks
How good is that?!
Eating more snacks, that is. It makes us all feel good just reading that tip. Gives you some mental peace of mind, a release valve when you’re on a ‘slimming diet’ program or just contemplating the thought of going months on end saying ‘no’ to all the good food you’re used to eating.
It can be quite difficult for many to create what I refer to as your own self-imposed ‘purity bubble’ when everyone around you is consuming everything. In abundance. Yes, indeed, it can be very difficult.
The more vivid your imagination is of the image you visualize yourself to be, the less difficult it is to maintain that purity bubble. Your desire and need for this has to be greater than your need for instant gratification from temptation in the short-term. You goal (image) could be to ….
… To look and feel better about yourself at Christmas, say.
My tip of eating more snacks will assist in your journey towards this goal. Phew, finally, a nutritional tip that agrees with the majority of us! Finally, a tip that we all want to do more of and yes, the more snacks you consume, the better.
But not too fast now … there are conditions though.
There is a definite ‘mind-muscle’ connection. Train your muscles to train & exercise your brain and help it release all those necessary life-affirming hormones to flood your body … needed nutrition for the cells and soul. Try it.
there are conditions
This tip should take you less than 4 minutes flat!
Add that to the running total of my previous Top 5 Tips which was thirteen minutes.
Sum of estimated time taken to perform the Top 6 Tips = 17 minutes. A whopping 17 minutes (or 1020 seconds) out of your busy day with the goal of eating right.
Just to remind you that these Top Ten Tips to eating right also has another goal and that is to demonstrate to you that it should take you less than 30 minutes (1800 seconds) out of your day to eat right. And why is this important to you and worth your body, mind and spirit’s time? Because it is important to provide the best ‘mix’ of raw materials to the being, the machine, the energy-ball that is – YOU.
What I am going to do is give you a list of some good snacks you should carry with you every day before you leave the house for work, play or socialize. Whether you’re a vegetarian or an omnivore, we all still get most of our protein from the three main meals – breakfast, lunch and dinner. And, before you get the wrong idea, by snack I don’t mean cupcakes and fries!
Nope, I refer to a well-composed small meal on the run.
Your life is a continous journey of setting, failing and succeeding in goals … until you … kick the bucket! Keep moving forward, I say!
The choice of what you eat is always yours
Whilst food is analysed to shreds keep this one fact in mind for simplicity’s sake: once any form of carbohydrate is eaten (whether its fast burning or slow burning), your body converts all carbohydrates to sugar. So, from that standpoint all sources of carbs are equivalent. However, what is different from the types of snacks I will be listing below and junk choices are essential input the body needs.
Essentials such as fiber, the vitamins and minerals and some cancer-fighting phyto-chemicals found in vegetables and fruits.
At the end of the day, the choice of what you eat is always yours, but so are the level of risks attached to those choices and the consequences likely to occur to your health. Your life.
Carbohydrate (Carb) comparisons examples:
1 marshmallow = 1 medium raw carrot = 7 cups mushrooms = 420g (3 ½ cups) of broccoli = ½ cup melon = ½ orange = ¼ very small potato = 1/7 Mars Bar = 1/3 medium banana = 7 jelly beans = 14 cups fresh lettuce = 3 french fries!
Interesting calorie to volume ratios relating to just a small sample comparison, isn’t it?
The snacks below provide approximately 5g or less. If you’re hitting the weights in the gym, add a protein shake (with low carbs or no carbs) to these to ensure that you’re getting adequate levels of protein for muscle repair and growth. A serving should give you between 20g and 30g additional protein.
½ medium avocado = 1 medium carrot = 1 cup frozen spinach = 1 medium tomato = ½ cup diced eggplant = ¼ cup blueberries = ½ cup strawberries = ½ cup snap beans.
An exhaustive list of ideal snacks? No. Rightly so.
Homework for you: try to become more aware of what you’re consuming. Start measuring the food you eat. We measure everything else – how much money we spend; how much time you spend at work; what size coffee you want; buying a new pair of shoes or trousers.
Measuring is part of our every-day life. We’re constantly measuring. Why not start measuring your food intake. Buy yourself a food scale and measure your foods. Make it habit. To make it habit, repeat to remember and remember to repeat. Like a good pair of shoes, make your food ‘mix’ fit right. For you – the YOU, you want to be (in a few months perhaps).
There you have it, my 6th Tip of my series of Top Ten Tips to a better you, this summer.
If by some chance, a part of you, a part of your goal is to lose excess body fat – and for most people who suffer from insulin resistance, it is – this tip, along with the previous five and the next four will be good for you. It will offer you one of the easiest and most effective system available (through the power of habit) for doing that quickly, safely and sustainably.
Two common questions I have heard from the many hundreds of people I have helped over the last two decades is:
How quick can I lose weight and how long will it take to reach my goal?
How much food can I eat each day?
Before you seek answers to this, my tip to you is try adopting my Top Ten Tips in to your daily life. Work it in to your lifestyle. The metabolic adaptations that occurs in your body as a result of falling insulin and the increased sensitivity achieved triggers off many good things.
Your improved sensitivity to insulin will in turn increase the rate at which you burn calorie (even at rest) and you will find the new you, sooner than you think.
You could do it the healthy way or you could do it the unhealthy way. Your definition of ‘healthy’ may differ from mine, as I have found over the many years I have assessed clients’ diets.
A big part of successful body re-engineering or transformation is ensuring that you are on a ‘healthy’ diet which is aligned with your end goal in mind. Typically, before I am even given a chance to assess peoples’ diets, they usually say something along the lines of “… oh Paul, you know, I eat healthy … “ or “ … no problems with my diet. I eat healthy all the time.”
Your life. Your choice. I understand that. I accept that I cannot help everybody, but I will do my very best to reach out to the many readers (like you) around the world who take the time to read my blogs. Hopefully, each one you read adds some value to your life.
A wise man told me this over five years ago now, when he saw that I was upset for a client who sabotaged their own progress by giving in to temptation.
He said “ Paul, don’t be upset my son. You cannot save everyone. Especially those who don’t want to be saved.”
I have never forgotten that. You can only do so much.
Something that we all need to remember as we serve those around us, and particularly if you’re lucky enough to be doing what you love to do. A big bonus indeed. But, we must continue to love to serve those who love what we do, to the best we can perform them, without prejudice.
Until proven wrong.
That is just an integral part of life’s journeys. Each and every one of us’s – JOURNEY: CHOICES.
Most weight loss diet programs work. Yes. And how do we know this? Well, a pictorial representation of “ before” and “after” is normally displayed as proof of success, with a bucket load of testimonials. Wow!
Healthy? Some are. Many, are not.
There are many unhealthy ways of losing weight, too. One should not just focus on the scale and make decisions on the change of scale weight when undergoing body transformation programs. It could not only be mis-leading but also unhealthy, especially if you’re not including resistance training or weight training a pivotal part of your journey.
I’ll give you an example: I lost 5kg in absolute terms when I went on the ‘drip’ for four days when I was admitted to hospital in 2007 for a complication. Was it a healthy way to lose weight? Nope!
The worst part of losing weight in an unhealthy fashion is how it made you feel. I felt this feeling when I was in hospital for almost a week. You lose that sense of vitality. You feel weak. You don’t feel like your usual self. Essentially, you feel like cr#p!
The scale does not know that. The scale still tries to make you feel better by indicating your loss of weight. The questions you’ve got to ask yourself is:
Is this good for me? What is the risk/benefit ratio?
Is this sustainable? (Can I work it in to my life-style?)
What is the opportunity cost? Short-term and long-term?
Now, I want to get to the gist of this latest tip – Top Five of my Top Ten Tips to eating right and proving to you that it actually takes less time than you think.
So, you’ve got this far with your body transformation. You’re either implementing my last four tips (if you’re serious about learning) or you’re still eating the way you’re eating. And wishing the excess blubber (weight) you’re carrying around your waist and butt and thighs and arms (those ‘tuck-shop’ arms ladies) would just melt away.
Melt away before summer. Before you hit the beach. Melt away so that you can fit back in to those summer shorts you wore three years ago. When you were a little smaller, perhaps.
Well, you cannot do that by sitting around and wish the excess will just ‘melt away’.
Can you spare 2 minutes?
Well, if you’re still eating the same way and find it difficult to adopt a more ‘green’ approach. Fine. This tip requires you to just halve all meals you are currently eating. Specifically – cutting your carbohydrates in half. Yep, that’s right, half!
What are some typical sources of carbohydrates eating for breakfast, lunch and dinner and snacks, I hear some say? Examples include – bread, pasta, rice, biscuits, wraps, potatoes. Put simply, if it white-powder based, halve your consumption of it.
Easy, right? Wrong.
It will be a challenge. It won’t be easy. Why? Because habits, especially, bad habits, are very difficult to break. We now know that habits cannot be eradicated – it must instead be replaced by another (good) habit. The hard part with this intervention is the first 5 to 7 days. Allowing your body (and mind) to adjust and adapt.
Your stomach ( a smooth muscles, which also contracts and extends like other muscles) needs. You need to be strong. Its one thing having the discipline for the physical. Its another having the mental discipline to stay focused. Your stomach will shrink and you will eat less. Over time.
Give it time. Have patience.
I have found that people generally work very hard at maintaining their bad habits or habits that are less than ideal. If they only took that same focus and work and apply to the adoption of good habits that are aligned with their life goals. Maybe, just maybe, the successful attainment of their goals may be more forthcoming. It is difficult, I know – replacing habits and then sticking to it.
One of the major reasons that replacing habits does not ‘stick’ is that it is NOT ENOUGH just to REPLACE A HABIT. Nope, not enough. This is where belief comes in. You must believe change is possible. Real, sustainable change. That is one of the critical components of my unique body re-engineering programs. The power of belief. No belief, no nothing. In the photo below is an example of the successful habitual change in the successful achievement of a pupil’s physical transformation goals using the principles in my programs.
Change CAN HAPPEN. I know that because I have seen many examples over the years. Alcoholics can stop drinking. Smokers can quit puffing. You can stop ‘snacking’ at work with less than ideal snacks. Perennial losers can become champions (change can be applied to companies, clubs – like the recent NRL champions – South Sydney Rabittohs, winning a premiership after 43 years).
So, if you’re eating 4 pieces of bread for breakfast, reduce it to two. Add more of tip # 3 (eat more greens) to fill you up a little more.
There you go, a running total of 13 minutes (11 minutes from past 4 tips and add this two minute tip) to adopt these Top Ten Tips so far in your day. Can you spare thirteen minutes of your day to eating right. Do you have the time?
You bet you do!
Help yourself. First. This allows you to become more useful and a better servant to others.
Until next time,
Me and one of my students who did excellent in her physique contest a few years ago. In ten months, this determined and disciplined mother of two young children went from not training for 8 years to number 2 ranked physique competitor in New South Wales, Australia. Very proud of her achievements. Consistency and persistence and focus on daily habits helped her achieve such great results. Her podium finishing results demonstrates the power of habits (aligned with goals).
Tip # 4: Take your Nuts with you, wherever you go!
Total estimated time taken out of your day = approx. 10 minutes (as detailed in my previous blogs) –
Time to perform Tip # 1= 5 min
Time to perform Tip # 2 = 3 min
Time to perform Tip # 3 = 2 min
So, hopefully you are trying to incorporate the first 3 tips I have shared with you in my previous blogs. Also, hopefully, you are slowly being convinced about my subject heading.
With this tip (#4), adding nuts to your day is a fantastic ‘snack’ option. Like I have mentioned in a previous blog, ‘snack’ does not need to be a euphemism for junk food. Snacking can be healthy too and should be encouraged for many good reasons.
What do you need to do?
Eat nuts but don’t go nuts on it!
All you need is a handful. Actually, we all have different size hands so I will be more specific – eat less than or equal to 30g of nuts. Some good nuts to choose from include: walnuts, almonds, cashews, peanuts and macadamias.
Quick snacks on the run should still ideally provide high-quality protein with a controlled amount of carbohydrate. This handful roughly provides between 4g and 7g of Protein and Carbohydrates and vary from nut to nut.
Time taken to perform this Tip # 4 in the mornings is approximately 1 minute. Yep, only 60 seconds. So, the running total for the 4 tips so far is approximately equal to 11 minutes. Eleven minutes out of your busy day!
Just to eat right.
A good snack. Berries are a wonderfully tasteful treat.
My aim is to show you how my Top Ten Tips to eating right should take you less than 30 minutes of your day. Why is this eating tip worth your time and of great value to your body, you may ask?
Well, it provides ‘good fats’ to your body. Yep, not all fats are ‘bad’, but you know that. Your body needs fats to survive and don’t let anyone tell you otherwise. There are some vital minerals and vitamins that are fat soluble only.
For example, vitamins A, D, E and K are some such vitamins. So, these essential vitamins are only assimilated in to your body as nutrients in the presence of fat.
Even for those of you reading this blog that have started or are planning to commence your ‘get fit for summer’ training program, understand that losing fat is assisted when you provide the body with fat. Good fats, that is.
That’s correct – you need fat to burn fat!
Good fats provide many benefits such as omega – 3 fatty acids that elevates good cholesterol or High Density lipo-proteins (HDL). Why is this important? Well, this lowers your risk of heart disease as blood is more malleable, that is, blood is made thinner, hence flows better to keep you alive.
Good fats from nuts also provide joint protection. This is vital for those of you who work out in the gym with weights – like me. Having nuts in your diet allows better recuperation for inflamed joints, stiffness and swelling. You’ve got to be nuts not to include them in your diet after reading this.
It should also be noted that these good fats are found in cold water fish such as salmon, tuna and mackerel and plant-based foods such as flaxseeds and soyabeans. Reach out and grab them and add these sources to your diet.
To dig deep, you have to dig deep.
Nuts come in many sizes.
The average person does not eat adequate daily amounts of these good fats, probably less than 1g per day. Carrying around two or three servings of nuts with you in your busy day does not take much time to consider and provides great value to your body, mind and vitality.
Nuts come in many sizes but are essentially small and convenient enough to eat ‘on the run’. Here’s an old Uni riddle: What do you call nuts on a wall? Yep, walnuts. So go for walnuts. There’s no excuse!
We’re on track to prove that Eating right actually takes less time than you think. So far, a grand total of 11 minutes out of your day to apply my Top Four of my Top Ten Tips to get you in Tip-Top Shape this summer.
You’re now Aware. Apply Action. Adapt accordingly.
My Triple A philosophy to self-development.
Thank you for reading.
Until next time,
Do you strive to better yourself in every way? Are you a Leader?