Yep, living the dream. Seems it once was not just a popular phrase but a more common approach to life.

This came up for me in a coaching session today. I was dealing out my list of crap that’s not working in my life, the nice version of complaining, when my coach told me a story–as he’s prone to do.

He spoke of his own recent dance with the ridiculous, an exploration into things and aspirational goals that turn his crank, so to speak. In this case, it was building out a new Porsche, with all the fixings, in the Porsche web site.

Now, mind you, he’s not even a car guy. It’s not about the car–it’s about the idea of aiming high, of generating some enthusiasm. To call it a “goal” would be to miss the point. It’s not a goal, it’s an ideal.

He and I talked about how as men in the prime of life (meaning less young than we used to be) we have tended, like many men, to put away “childish things” and take on the weight and responsibility of the world. How easy, even natural, it is at this time in our lives to let go of dreams, to stop “playing” with the aspirational things.

As a result, we’ve become burdened, weighted, heavy–not light and fun. We’re simple living to “get ‘er done” and “wisely” not aspiring or striving. It’s like we try to hard to be “grown ups” and we put away the fast cars and fun…

And while this life is not a “nightmare” in the sense of a scary dark dream, it’s got a theme which could make it much more frightening long term.

For it’s a mode that is not fun and thus, not fun to be around and devastatingly draining of life force and joy.

And while this is not true for everyone, I do a much better when I’m aiming for crazy, fun, silly, big things, even if I don’t take them all too serious, than when I’m trying to hold the ground down.

Hence, when you lack the “dreams” (said will great caution and care) we end up dealing with an uninspired struggle… because we’re aiming for “health” as in Survival rather than thriving.

One very effective, self-prescribed, path to a solution is to engage yourself in Chapter 6 of Strength for LIFE: Your Blueprint for Brilliance.

This often overlooked chapter in Strength for LIFE is one of the hidden gems. It’s an heart opening, mind expanding Vision and Goal setting process that can carve some clarity like few processes I’ve ever seen. (and believe me, I’ve done more than a few.)

Who's Your Guru Baby?

We live in a connected world. But do you ever wonder just who you’re really connected to?

A torrent of information at your finger tips. In a fraction of a second you have access to nearly anything you could imagine ever wanting to know.

Who wrote the screenplay to Gone with the Wind? Shazamm, you’ve got it in a Wiki instant.

Want to know how to lose those last (winky, winky) 10 lbs. of unsightly body-fat or how to add 27 pounds of lean, sculpted muscle in 28 days… click, whir, booom! You got it!

It’s a miracle I tell you! A miracle!

Or is it? Think again.

There’s a problem, an inherent problem, with all this information. You see, the published word used to be like the NFL, you had to work your ass of to earn the right and still only a fraction of those who slaved their lives away to get a chance made the cut.

There once was a process in place that worked as an invisible filter for the 99% of crap you’d never want to see.

Well, here, Dr. Andrew Weil says it well:

Before the Internet, data had to undergo a Darwinian selection process before it reached the masses. Paper, ink and distribution cost money and time. That usually meant someone exerted quality control to ensure that whatever was communicated was worth buying. With distribution and consumption now virtually free, that constraint is gone. Francis Heylighen, a cyberneticist at the Free University of Brussels, wrote that the resulting explosion of “irrelevant, unclear, and simply erroneous data fragments” might best be termed “data smog.” [More on Data Smog here]

Dr. Weil makes a great, valid point. One that I first spoke about in the late 90′s, long before the advent of blogs, (yes, like this one) made matters even worse.

So, What Are You Supposed To Do?

Given the amount of information that flows through your computer screen(s) on a weekly basis, chances are very good that you’re getting something from this guy (see the Guru above). Okay, maybe not that one but you get the point.

It’s harder than ever to determine who’s info is worthy of your time and attention. Unfortunately, there is no simple formula, no Guru-divining rod. So, you’re left with your senses and your instinct.

Here are a few basic guidelines which may help:

• Question everything. Ask yourself what the motive is. Not all motive is bad but you should just be thinking about it.
• Look to follow people who’ve heard of, a friend told you about…
• Don’t confuse e-books with books… as in “REAL books.” Too many guru’s these days are producing e-books because of the ease and lack of boundaries. And they can be fine, even great but there’s a big, big difference between an e-book and a real, major publisher hard bound book.
• Don’t put too much stock in their images / photos but still look for them. Some have gotten fit but don’t keep it. Others… not.
• Check their Facebook profiles to see if they are human or just marketers. Some folks simply sell and never really relate to anyone on the team.

Real hard cover books may be on their way out but their still the gold standard. And I’m hear to tell you, you don’t get one by accident nor does an editor let you off any page easy.

Consider this a warning, it’s dangerous out there, and in your computer. And it’s going to get crazier as we move on, not less.

Stay Strong, Stay Safe… be wise.

Angie's Nutty Vegan Whole Grain Pancakes

The following recipe developed and perfected by Angie, is the current standard and truly a rich, delicious, amazing and healthy pancake recipe. It has nuts, several grains, and some vegan (pea, rice, hemp) protein. That said, it is not a protein rich pancake. I tell you why below.

A delicious, whole-grain rich, nutrient dense, delicious vegan (no eggs, no dairy) Sunday pancake recipe. It’s “Sunday Pancake” because it takes some time to create.

Ingredients:

• 3/4 cup stone ground whole wheat flour
• 3/4 cup oats
• 1/4 cup Almond Meal
• 1 Tbs. Salba (whole chia grain)
• 1 Tbs. Flax seed
• 1 Tbs. Teff grain (type Red Mills)
• 1 Tbs. Hemp seed
• 1 1/2 tsp baking powder
• 3/4 tsp baking soda
• 1/2 tsp salt
• 1 tsp “True Cinnamon” Vietnamese Saigon cinnamon
• 1 1/2 Tbs. Manuka honey
• 1 ripe banana, mashed
• 1/4 Cup Applesauce
• 1 Tbs.canola oil
• 1 cup + 2 Tbs.low-fat vanilla soy milk (add more if batter seems too think)
• 1 tsp Pure Madagascar vanilla
• 1/4 cup chopped Walnuts/Almonds (blend)
• 1/2 Cup Vegan protein powder (like Vega, or Dale’s)

1. In a large bowl, combine flour, oats, almond meal, baking powder, baking soda, salt, cinnamon, salba, teff (or hemp) & flax. Whisk together to combine.
2. In a medium bowl, combine the mashed banana, applesauce, canola oil, soymilk, honey and vanilla. Mix well to combine. Pour the wet mixture into the dry ingredients and gently mix together just until combined and there are no dry flour parts. Do not over mix. Gently fold in the chopped walnuts. (Batter will be thick)
3. Heat a griddle or pan on medium-low and use a ladle to scoop the batter on to the hot surface.

   Gently spread the batter a little bit with the bottom side of the ladle to increase the pancake size. Cook for about 4-5 minutes or until pancakes puff up, pancakes bubble slightly, and sides appear cooked. Flip and cook for additional 2-3 minutes, or until browned.

(makes about 6 5″ pancakes)

Problem with problems is they tend to build. We see one, we get hooked–emotionally triggered–then our radar (also known as the Reticular Activating System RAS) gets turned on.

Now, you guessed it, we start spotting problems like a major league players spots fast balls. And with our emotional system in a mild-alarm state, each one (problem) we spot adds to the last dose of adrenaline and we get more, and more anxious each moment. We stack the problems, that we’ve so keenly spotted, in top one another like a deck of cards and next thing you know a fly comes in the screen door and we react like it’s pterodactyl.

Your system is so alarmed from collecting so many layers of problems that you’re no longer seeing reality, you’re seeing life through the lens of fear and worry. Every spec of dust has become a pile of dirt.

How To Release Your Stress and Worry

No doubt there’s a thousand ways to de-stress and find the ground, of which, winning the lottery might be the most favored temporary solution. Of course, you could always take your story to a trained psychiatrist and get a prescription for it. (Just kidding of course… knowing that not all docs would do this nor would I recommend it for this sort of “thing.”)

A Simple Mindful Practice for Stress & Worry Relief

Here’s one–another–simple practice that may help you release the magnification of worry and get back to a more accurate view of, dare is say, “reality.”

Get yourself a small notebook. I like them clean to start with so they don’t have any other function. And yes, paper is all important here. There’s a lot of things where electronic works these days but in this case, paper and a pen is truly the magical solution.

1. Throughout the day, as problems or opportunities to grasp onto things which provoke fear or worry arise, open your notebook and write them down. Write down the problem as you see it. For example, “My aunt fell and broke her hip. Is going to need therapy for recovery.” and/or “The school function is coming up and we’ve got no coverage for the kids.”




2. Now, with each problem, write it down then immediately look at it and make a decision: “Is this something I have control of? Is there really anything I can or must do about this right now?”

 

3. What most people will find is that 80% of the things you list, while you have empathy and concern, are not within your circle of influence. So, you may extend warm thoughts and be available for support for those you love, but this is not really your problem.”




4. If that is the case, scratch it out. Let it go. And this is where the paper is so magical for you get the exercise of writing it, which forces some clarity and distance. Then you get, for most things, to scratch it out, releasing it, physically and emotionally.

Now, in cases where there is something you can do about it, or it is your “responsibility” (not problem) write down one thing you can do today about it. Write it underneath your description or on the next page. And this becomes a list of actions. Not for this moment but for today. These should be things you can do, today–or close to. Like, “make a call for baby-sitters.”

After you write it down, let it go. Move on. Back to what you’re doing now. Come back to your list at a set time today.

I encourage you to take this practice on for a couple weeks, at least. Commit to 14 days of it. At that point, you will either feel a lot better and have begun to re-train your reaction process and/or you’ll be so solid at this practice it will just be part of what you do..

I hope you will take this practice on for the 14-days, even if you’re not feeling overwhelm. It’s a wonderful exercise in mindfulness and can help even the most aware gain some much needed perspective and regain some of our strength and energy before we find ourselves well into a tailspin–which we’ve all got coming.

Here’s to your Full Strength and Freedom!

Shawn

“If only I were…

         …slimmer, fitter, richer, kinder, funner,
         freer, more alive!”

Do you really want a different you?

What is this new you like?

Can you describe you to-be in crisp and
vivid detail—without having to pause and
think about it?

(In other words, without making it up.)

Most people can’t.

They don’t experience an energizing
draw to a better, more vibrant self in
vivid Technicolor.

Rather, they experience only the dislike
of their current self and current place.

You want the truth, right?

Good. Well, here goes:

“Hating where you are isn’t going to
get you where you want to be.”

Not now, not never.

What it will get you is more of what
you’re feeling now.

         |  More frustration, more anguish,
         |  more pain and sorrow.

On the other hand…

The really f’n great news is…

      Once you know, with absolute
      crystal clarity where it is you’re
      going and what it looks like
      with movie script detail…

…the world is your oyster.

Stunning clarity when coupled with
strong emotions bends life in your favor.

It’s a game changer.

It’s how successful people move
from wanting to doing to being.

So, what R U waiting on?

Here’s your assignment today (no, not
tomorrow, not when you have time, not
when it’s convenient… to damn day!):

>> Take a piece of paper (preferably) or do
it on your computer but have ALL other
windows closed and off… be off the internet.

Take about 20-30 minutes and write everything
you can imagine about the you you know is
there, in your future if you choose…

Go out about a year, not 10, not 20… and
write about what you feel like, look like, what
others see and feel…

And what it feels like to put on your clothes,
how it feels to run on a beach…

Boost your ego… be bold and brave…

Live a little and love on yourself a lot.

No editing! Zero…

When you’re done. Put it down. Stop!

Do NOT re-read it!

That’ll just start you busting it down
inside, suggesting why it’s “wrong,” and such.

File it in a safe place and I’ll be back
tomorrow with part 2, the next step.

Here’s to Your Life @ Full Strength!

Shawn

I’ll be hosting a LIVE Q&A Session for those on the 12-Day ReBOOT tomorrow, July 7 at 12:00 noon EST.

We’re now on the 2nd completely full 12-Day ReBOOT group. That’s now over 221 men and women kicking their summer fitness into high-gear.

There’s two ways to share your questions (beginning immediately):

1. Visit the FullStrength Facebook page… [Like] it and ask away.

2. Post your Question in the comment field below.

Here’s one of the Questions I’ve received this week from Jason L., a ReBOOT’er from NY:

Q: Why am I not hungry?

Seriously, I’m on Day #5 of the Reboot and it seems like I’m eating so much lighter but I don’t have the sort of hunger that I would expect.

A: The TOP 3 things going on here…

Great question Jason…. Thanks.

There are a few things going on that have a direct affect on your hunger. Here are the Top 3.

1. Hunger is often triggered by the wild fluctuation of blood-sugar and insulin levels. When you eat something that sends your BS (blood sugar) up, your insulin responds, pushes it down and hunger is the result. Often it’s a hunger that you can’t even begin to control. It takes you over and your rational mind is absent.

The Full Strength nutrition shake you’re doing daily is specifically designed to regulate and stabilize your blood-sugar, minimizing the insulin hyper-response. It’s low Glycemic response and gradual release of energy and nutrients, create a sort of “insulin momentum” making it easier to maintain healthy eating and positive energy all day long.

In support of this stable energy state, the ReBOOT helps you eliminate all the sneaky sugars in your life that are constantly, unknowingly jacking your BS / Insulin up. It’s not a deprivation diet but an elimination of triggering foods.

2. Because the ReBOOT is not a deprivation diet, you are free to eat healthy amounts of food. And while you may not be used to eating this amount of vegetables and greens, the ReBOOT naturally redirects your eating to options which are quite filling. The fiber of the vegetables supports the BS/insulin control we talk about above too, thus controlling and even eliminating hunger that you might have become used to with any diet.

3. Hunger is in your head. Yeah, I know… this is where it gets a bit tricky but follow me here.

On a day-to-day basis you may find yourself hungry–seemingly out of the blue. All the sudden you’ve gotta eat! That’s all there is to it. This is can happen, and often does, when you’re simply not managing your nutrition. You are simply letting hungry drive the need to eat and even ignoring that as long as you can. You’ve relegated your nutrition to the back seat, or even further back.

When you bring more intention and attention to your eating, when you are active thinking about and planning your nutrition/eating even a little bit, that all changes. Suddenly, you’re not being blind-sided by hunger and out of control cravings. It’s a powerful, dramatic different that awareness makes.

Hit Me with Your Question?

I’m ready… let’s have it. Whether you’re in the ReBOOT or thinking about getting your ReBOOT on, you’re welcome to share your questions here:

Post your question on the FullStrength/Facebook wall

or…

Leave your Question in the Comments field below:

I challenged growth—growth in every possible way.

I was brave, courageous. Growth was to be “good for me.”

Day after day I arose strong and taunted growth.

In the absence of profound growth, my enthusiasm faded.

Instead, problems found me. Challenges I felt I did not deserve.

Every cell in my body wanted to reject, to fight back, to be sad, to get mad.

To get “back on track,” and be bold again, I once again invited growth into my life.

But growth had already found me.

While I was looking for glory, growth had come and my mind labeled it as “troubles,” “problems.”

My resistance gave way and I embraced the “problems” as the loving friend, the catalyst of growth they are.

I felt many emotions which all gave way to the experience of my true Strength.

This thought was inspired by a Facebook conversation with my friend and fellow fitness crusader Scott Tousignant. Thanks for this Scott. Enjoyed the dialogue.

If you’re not on Facebook, see, you may actually be missing something! Come over and Join us: Shawn Phillips @ Facebook/FullStrength

It transforms the words you feed it, from various feeds, into a graphic display. For fun, I entered the entire Introduction from Strength for LIFE into it. This is what if fed back…

The Wordle of the Strength for LIFE Intro

Now, to put each chapter in, one at a time. Ha…

I wonder if it would take all 80,000 words? Hummm…. what would that look like.

If you wanna give Wordle w Worl… click here to check it out...

Tsiatsos Healthy Homemade Greek Pizza

The kids enjoyed helping out too. Gets them invested too. Oh yes, while I lead the healthy pizza charge a few weeks back, this even healthier, more creative version was Angie’s truly. I helped a little but really it was hers.

Here’s how we (Angie with fam in support) made it—and how you can too. It’s not that hard and it tastes amazing.

Whole Chicken:
I made my chicken the day before, marinating it with olive oil, sea salt, pepper, oregano, ¼ lemon, 4-5 cloves of garlic, and my favorite spice blend from Savory Spice Shop called “Capital Hill Seasoning.” Of course, if you don’t have time to bake a chicken, buying a whole roasted “classic” chicken from Whole Foods or something similar will do just fine too.

A couple of hints to baking a yummy chicken, if you choose that route, are to get the marinade down in between the skin and the meat of the chicken. Pull the skin away from the breast, thighs and back and spread your marinade throughout. Also, I use one of those funky chicken stands and bake it upside down—this way it’s sure to stay ultra moist!

* For Vegan Pizza… leave the chicken off! Duh!

For the Pizza: (that holds the chicken)

• Chicken—chopped into tiny bite-sized pieces
• Pre-made dough (I got mine from Whole foods—it’s also pretty easy to make)
• Stone ground Whole Wheat Flour
• Olive Oil—just enough to spread over pizza(s) and for sautéing
• Kalamata Olive Tapenade—to your liking
• Monte Bene Tomato Basil Pasta Sauce (or other similar tomato sauce)
• Spinach—about 1 Cup, finely chopped
• Basil—1 or 2 stems full, finely chopped
• Green onions—about 3, finely chopped
• Fresh parsley, finely chopped
• 1 zucchini (thinly sliced and cut in half)
• Red peppers, chopped
• Fresh Sliced mushrooms
• Italian Spice blend
• 1 large heirloom tomato
• (Artichoke hearts would be a great addition as well!)
• *Daiya Vegan Mozzarella Cheese…
• Or (for the Non-Vegan crowd) a blend of Mozzarella and Feta Cheeses

(*We use vegan cheese because of our Son’s food allergies. While this is optional, Daiya makes a fabulous vegan version and it definitely helps to keep the fat content down!)

Preparation & Baking

• Preheat oven to 400 degrees
• Roll out your dough onto surface dusted with flour—shape onto your pizza pan (stone and metal both work great)
• Lightly spread olive oil over your crust and bake for about 5 minutes

• Take pizza out and lightly, evenly spread on tapenade (I used just a small amount—this all depends on how much you like Greek olives J) Then evenly spread on sauce. (If you add too much, it can make your crust a little soggy… the pre-baking helps!) Cover the pizza with chicken—I use a lot, because I want a good portion of protein. The smaller pieces (make it more kid friendly).

• Add the chopped green veggies (spinach, onion, basil, parsley) and the mushrooms
  Quickly sauté the peppers and zucchini a bit of olive oil and Italian spice, and add to the top of the pizza
  Cover lightly with your cheese of choice

• Bake for about 18 minutes—until crust starts to brown and cheese begins to melt.
  Add tomatoes about 5 minutes before you remove your pizza.

Slice and enjoy!

Front Squats Have Long Been a Favorite

As usual, I was pressed for time when I walked into the gym. Work is a load, sleep a precious gem and there’s the kids.

Need I say more?

Yes, time… And I’ve got to get a workout in. Good news is the gym is just downstairs. Phew…

In between my cycling events it was the ideal leg day. So, “what’ll it be today?,” I say to myself—given that I’m in between seasons right now and without a set schedule of training.

Between Seasons:
Refers to the Seasons of Strength annual training (macro) strategy from Section 3 of Strength for LIFE. I’m just coming through the winter months which have been aSeason of Strength and heading into cycling season. And that means focus and training changes, of course.

What’ll it be?

I’ll keep it simple and just do a few sets of warm ups and the pure, basic 3 sets of 8—as in 8 reps. Yes… Ah, but what about getting a few more reps to prime the load for cycling?

Yes, I think I’ll crank out 4 sets of 10 reps. Yes. That’ll do it.

Wait! How about getting wild and doing something sick with sets of 20! Yes! That’ll pump the lactic acid in my quads. Ok, 2 sets of 20 reps with a set to total failure…

That’s going to be awesome!

Ah… but what about the power? I don’t squat that much so I really ought to hit some descending sets, perhaps even pyramid them. Yeah, a good ol’ 12-10-8-6-4-3 with a couple sets of 10 at the close.

Youza! That’s a monster leg. Now, add some leg extensions to that super-setting with cable weighted squat jumps! Some straight leg deadlifts for icing.

It took me some mental wrestling but finally, I’ve got it. The perfect leg workout for the perfect day.

I throw a few plates on the bar, look up and realize that my time is running out. Damn it! I’d managed to waste precious time thinking about how to get it right and now I didn’t have the time I needed.

Steaming with frustration, I quickly rep out a few warm up and crank out 3 furious, intense perfect sets of 8 simple reps. Nothing fancy—in fact, it’s about as white bread simple as training gets. But it worked!

The Lesson

While it’s not what I wanted or planned for it was a great reminder that training is less to do with the “what,” the perfect number of sets and reps than it does with the “how,” the quality of execution of any sets and reps.

You, present, focused and intense is the number one most important variable to your success in shaping a strong, vibrant body and an inspired life.

Stop looking for the right circumstances to become great—start being the great person in every circumstance.

To Your LIFE @ Full Strength,

Shawn