What the &@$#! happens over the weekend?

So here you are at the end of the weekend wondering what happened? You did so well coming into the weekend! You ate reasonably healthy during the week, you got at least 3 workouts, you maybe even had a couple days that you got 7 hours of sleep. But its Friday and all you want to do is slouch into your couch, order some hot pizza, and have some beers because man...its been a week! Or those Buffalo wild wings are calling your name and you can already taste the refreshing margaritas on the boat this weekend.  And after all the kids sporting events on Saturday there's no way your making food! Chick-Fil-A it is! Sunday rolls around and you go out to eat after church, drink two or three glasses of wine and the fend-for-yourself Sunday dinner turns into some more pizza delivery. It's convenient right?

So its Monday...and you swear I am going to get back on the bandwagon. I am going to eat healthy this week! And you very well might do amazing during the week, but how much are you did you set yourself back over the weekend? And I get it, I've been there. The weekend feels like a break from all the discipline and hard work of the week. 

So what do you do? Do you say, "Ahh screw it...I'll get back on track after the weekend?" or do you eat salads all weekend that you've prepared in advance, even at the kids sporting events? 

Well, that's entirely up to you, honestly. Personally, eating salads all weekend does not sound very appeal. So is there  a middle ground? 

What you do starts with asking the question, "How important are your goals to you?"

Your answer to that question will determine how strict you need to be. If it is very, very important maybe you have salads all weekend. If you want to be healthy but not give up everything that you enjoy about your life maybe it's having one glass of wine and 1 beer instead of three and making the pizza at home as a family. 

It's entirely up to you. But next weekend ask yourself "How important are my goals to me?"

Dedicated to your success,
Michael Bauman
CEO of Thrive Culture


 

Ain't nobody got time for that!

So I hope you had a wonderful Memorial Day! It is always such a good reminder of the freedoms we have as Americans because of the sacrifices of so many people that serviced, sacrificed, and even died protecting those freedoms.

Anybody watch the Indy500? Pretty crazy race right? I mean 300,000+ people is a whole ton of people! I spent Memorial Day with friends, bonfires, and food. Such a good combination!

So how many times in our life, or even week have we said that we would get around to something but then everything goes crazy and we aren't able to fit it in to the chaos of our life? So let's be honest, how many times is exercise, proper nutrition, and sleep some of the first things to go?

And this is understandable because in the moment it may not seem as important as the other priorities that we have in our life. But when we really look at our week, how much of the "craziness" that just jumped on us all at once did we actually know about in advance? When we really take an objective look at our week most of the times that we were speeding through the drive through, inhaling food like a vacuum cleaner, or missing the gym to drive the kids to sports we actually knew in advance.

What's that saying? "Failing to plan is planning to fail?" And isn't that so true with our business? If you don't have a plan as to where you are going and how you are going to get there chances are you won't get there.

So my challenge for you this week is to actually take 5-10 minutes and look ahead at your week. What challenges or obstacles can you already see that will probably affect either your exercise routine, your nutrition, and your sleep? So with a clear picture of those challenges how can you plan ahead to make sure you still get in your exercise, eat healthy, and maybe even get some shut eye?

Dedicated to your success,
Michael Bauman
CEO of Thrive Culture

P.S. If you want help planning your week to ensure you are moving towards your health and fitness goals shoot me an email (info@thriveculturecoaching.com) and we can schedule a time to talk.
 

Who is responsible for you?

Trampoline.jpg

I don't know about you but I had a lovely weekend! I spent a lot of time with really close friends enjoying the outdoors, going on Easter egg hunts, and having good conversations. It doesn't get much better than that, except if I got to keep some of the Easter eggs that I found instead of relinquishing them to the 6 year old that was my partner in crime. I thought it was going to be an even split of the plunder...little did I know I was going to get double crossed and she would take it all! The swindler :)

I think about little Theo and even though he is only two months old, everybody says time flies. In my experience coaching hundreds of people, one of the main reason they say that their health is important is for their family, to have the energy to play with their kids, and to be the parents and grandparents that they want to be. I want that too! My granddad, wore down his knees from playing too much basketball and volleyball, and I never got to practice or play with him growing up. I want something different for my kids and eventually grandkids. 

So my question for you today is, "Who is responsible for you?" You have scores of responsibilities, from managing people and teams, to managing finances and budgets, and even in some cases saving lives through your profession as a doctor or surgeon. That's a lot of responsibility! 

We've all heard the phrase, "You can't take care of other people unless you take care of yourself." You give so much to other people and sacrifice so much of your time and energy into others but who is responsible for you?

Time is an unforgiving master. No one wants to have their quality of life stripped from them by some chronic disease or to not be able to get down on the floor and play with their grandkids. 

So who is responsible for you? Who is responsible for your health? You're responsible for the health of your team and your business and your finances. What can you do today to be responsible for your health and invest in the quality of life that you want to have?

Dedicated to your success,
Michael Bauman
CEO of Thrive Culture

P.S. Shoot me an email if you want to start to invest in the health, future, and quality of life you want to have. 

Want to know the #1 indicator of people's success?

So we all chase perfection or success in some way or another, whether that is hitting certain revenue goals or percentage of year over year growth for our company, or whether it is making 6 or 7 figures a year. 

But what really makes us successful? So, obviously, there are a whole number of variables that go into this equation from determination, hard work, opportunity, growth and development, mentors and social support, but from all of the variables, one of them stands out: consistency, showing up day after day, month after month, year after year, and step by step moving toward your goals. 

You may have determination but if it isn't partnered with consistency it won't carry you through the long haul. You may work hard but if you don't work consistently it also will fall short. We all know opportunity by itself doesn't directly relate to success though it can play a part, and you have to be consistently growing and developing or investing in your relationships.

Your health is no different. Every healthy choice, from choosing vegetables, to drinking more water, to finding even 10 minutes for exercise is a deposit into the account. If you do enough of those things and you do them consistently year after year you will see success.

So people ask me what is the perfect exercise plan for me? Or the perfect diet? 

And while there are ones that are better than others, a better question to ask may be...

What can you do consistently everyday?

The plan that you can do consistently, beats the perfect plan that you can't.

So honestly ask yourself, with all the demands on your time and energy, realistically how many days of exercise can I do CONSISTENTLY? And how much time per exercise session can I consistently commit to?

What changes to my nutrition can I do CONSISTENTLY (even if they are small changes)? 

Start with asking "What can I consistently do to move me towards getting the body, confidence, and energy I want?"


Dedicated to your success,
Michael Bauman
CEO of Thrive Culture

P.S. If you've tried many things in the past and maybe even had success for a short period of time but you aren't sure how to consistently maintain your results and success let's talk about it. 
 

Do you know your weaknesses?

Art by Ken Taylor

Art by Ken Taylor

So today I barely rolled out of bed (as I usually do). It has always been a struggle for me to get up. My roommate in college described me as "the most disciplined, undisciplined person" he knew. When I am awake I am super productive, accomplishing things, setting goals, implementing strategies etc, but when I am asleep and I try to wake up...that's a different story.

It's like Moby Dick, the great monster of the deep (or should I say "The Great Monster of Sleep"), surges up from the depths to drag me hopelessly back down into the comfortable grave of my covers. This is especially true now that I have a little one and I am awake at odd hours of the night like last night at 3:20am. Such a great time to be awake!

So why am I telling you all this? Good question. I am telling you this because this is an area that I struggle in or an area that I am weak in, and in order to be successful we have to, not only know our weaknesses, but also create strategies to help us overcome them or find people to fill them.

I know, for me personally, if I don't work out in the morning it is not going to happen. So, since being fit and healthy is important to me (it's good to know that a health coach walks the walk right?), I had to come up with a strategy to overcome my weakness and propensity for slumber and my loving companion: the snooze button. So how did I do this?

I leveraged the power of social support. I consistently workout with two other friends first thing in the morning. So I kind of have to show up, especially because I am the one creating the workouts. So, I knew that sleeping in is an area of weakness for me and I developed a plan and strategy to overcome it. 

So what are the areas that you know you struggle in when it comes to your health and fitness? 

Do you find it hard to consistently exercise? Do you find it difficult to make healthy choices at business lunches surrounded by your peers and clients? 

Take some time to think about what situations or people make it difficult for you to be healthy or areas that you are weak in and develop a specific strategy and plan to overcome them. 


Dedicated to your success,
Michael Bauman
CEO of Thrive Culture

P.S. If you would like help overcoming your weaknesses by developing a strategy and plan shoot me an email at info@thriveculturecoaching.com or give me a call at 317-900-3276

Top performers in the world (billionaires, athletes, investors) do this every day...do you?

So I just got back from a trip to Cleveland and Ann Arbor to visit the in-laws. We spent a couple days in Cleveland tearing out carpet in the new house that my in-laws recently purchased (tons of fun). Then we road tripped up to Ann Arbor to see my newly born nephew (3 days old). Theo and my nephew decided to serenade us with a harmony of crying all at the same time. I think they were competing for love and affection (aren't we all, right?)  
For those of you who have twins...you guys are amazing! Two babies crying at the same time is difficult to handle for a long period of time. 

What I found was interesting is that even though I was on vacation and away from work it can be hard to be present in the moment and enjoy what is right in front of you without your brain going 100mph thinking about what it should be doing. Sound familiar?

But...all hope is not lost! There is a cure for that! And this cure is used by some of the most successful people in the world. Want to now what it is...?

Meditation or mindfulness! Now, before you think, that stuff is just for the New Agers and the yogis and not for you as a busy business owner, let me explain some of the benefits and see if any of these relate to you. 

Let's begin with food...

A study was done in people that eat out frequently that showed that mindful eating resulted in people eating 20% fewer calories (1). Mindful eating can be practiced and developed through a daily meditation practice. Hmm...interesting...

What about cognitive performance?
When you are working 12 hours a day wouldn't you want any advantage on focus and the ability to concentrate and execute the necessary plans and strategies you can get? Well, a study found just 4 days of 20minutes per day of meditation improved working memory, problem solving, and executive function. (2,3)

Stressed?
I mean, this probably doesn't apply to you at all. Your life doesn't have any stress in it, right?
Meta-analysis of 17 different studies found that mindfulness based stress reduction programs are effective in reducing psychological and physiological symptoms of stress.(4)

Anxious?
In another meta-analysis of 36 randomized control trials 70% of them showed that meditation alleviated symptoms of anxiety.(5)
Hmm...again, interesting... 

Trouble Sleeping?
8 week of meditation significantly improved sleep quality in patients with insomnia.(6)

How's it sounding now? Any of those things relate to you? Maybe it isn't just for the yogis. But what are you going to do about it? You don't need more knowledge and while all of those benefits sound nice, they don't mean a thing until you actually put them into action. 

So how do you do that?

My favorite way is an app called Headspace.

I use this every day (it's only 10min...just don't check Facebook one time and you'll find that time). It is guided mindfulness practice that isn't all woo-woo and weird. You can check out the TED talk done by Andy Puddicombe who is the founder of Headspace. 

https://www.ted.com/talks/andy_puddicombe_all_it_takes_is_10_mindful_minutes

(Again, I don't get any affiliate with them, it is simply an excellent tool that is used by thousands of people).

Tim Ferriss, the author of Tools of the Titans, has interviewed hundreds of the top performers in the world from billionaires, to athletes, venture fund capitalists) and 80% of the people he has talked with use some form of daily meditation. 

So chill out, relax a little, and train your mind like you would your body.

Dedicated to your success,
Michael Bauman
CEO of Thrive Culture

P.S. If you would like help putting together a complete lifestyle, health, and fitness package that fits in your demanding lifestyle while helping you look and feel amazing reply and let me know.  

(1) Timmerman et al. The Effect of a Mindful Restaurant Eating Intervention on Weight Management in Women

(2) Zeidan, F., Johnson, S. K., Diamond, B. J., David, Z., & Goolkasian, P. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training. Consciousness and cognition, 19(2), 597-605.

(3) Boccia, M., Piccardi, L., & Guariglia, P. (2015). The meditative mind: A comprehensive meta-analysis of MRI studies. BioMed research international, 2015.

(4)Sharma, M., & Rush, S. E. (2014). Mindfulness-based stress reduction as a stress management intervention for healthy individuals a systematic review. Journal of evidence-based complementary & alternative medicine, 19(4), 271-286.

(5) Chen, K. W., Berger, C. C., Manheimer, E., Forde, D., Magidson, J., Dachman, L., & Lejuez, C. W. (2012). Meditative therapies for reducing anxiety: A systematic review and meta‐analysis of randomized controlled trials. Depression and anxiety, 29(7), 545-562.

(6) Gong, H., Ni, C. X., Liu, Y. Z., Zhang, Y., Su, W. J., Lian, Y. J., ... & Jiang, C. L. (2016). Mindfulness meditation for insomnia: A meta-analysis of randomized controlled trials. Journal of Psychosomatic Research, 89, 1-6.

Food on the Fly...

So we talked about how it can be difficult to get the workouts in while you are traveling and I gave an excellent tip to use high intensity treadmill sprints to do you workout in only 6 minutes and still progress toward your goal (2min walk warm up, 15sec 8mph, 10% incline (adjust if too intense) 15sec rest, repeat 4 times and 2 min walk to cool down). Go on, give it a try. You'll be surprised at how much work you get in during that time.

But it can also be difficult to eat healthy while you are traveling. The three most common reasons for eating fast food is its quick, convenient, and it tastes good (fatty, salty, all the good stuff, right?). 

So the question becomes how can we have food that is quick, convenient, tastes good, that is healthy for us while we travel?

It comes down to planning. Just like anything else in life or your business you have to plan to be successful. So how do we do that with nutrition?

Here are some tips:
- Scope out where you are staying for grocery stores, healthy markets, restaurants with healthier options
- Book a hotel that has a mini kitchen or a mini fridge and microwave
- Pack a cooler, bags of veggies, fruits, and nuts, 
- Protein bars (most of them are like eating a candy bar with extra protein in them, so making homemade versions are great or Quest and Dale Raw Protein Bars and also good options)

So a lot of these things you may already know but here's the question...How can you actually implement what you know and prepare in advance for your next trip?

Dedicated to your success,
Michael Bauman
CEO of Thrive Culture

P.S. If you would like help knowing how to prepare for when you travel to be a healthy jet-setter shoot me an email at info@thriveculturecoaching.com
 

Secret to getting and staying lean while traveling...

The secret to getting lean and staying lean while traveling...



So I am heading out to Cleveland, the home of the Rock and Roll Hall of Fame and the Cavs. This will be the first time that Theo has been on a trip this long. Sooo...it should be interesting to see how that goes. 

Traveling: a whole other set of obstacles and difficulties.  For those of you who are jet-setters and are constantly in a different airport, time zone, or even continent, the challenge of getting your workouts in and eating healthy amongst everything may even seem insurmountable (like the cliffs of insanity in Princess Bride, "See! The cliffs of insanity! Hurry up, move the thing, and the other thing...)

But what if I told you, you could not only maintain your fitness and body fat percentage but even progress and get leaner than you were before, in as little as 6 minutes a workout! 

Want to know the secret?

Treadmill interval sprints!

Since virtually every hotel has a treadmill and you have 6 minutes, it leaves you with no excuses.

So here's the workout. 

Start with a 2min walk on the treadmill to get warmed up. 
Then set the treadmill to 8mph and a 10% incline and sprint on it for 15secs.
Step off to each side of the treadmill and rest for 15secs
Repeat 5x.
Do a 2 min walk to cool down.


You're done. That's it. But...
Don't be fooled. It is quite challenging, but hey, it's 6 minutes. 

Do this every other day while traveling. Keep track of your speeds and incline and try to do just a little bit more everyday (+.1mph, or .1 incline). You can throw in some circuit training on the other days but they are just a bonus. 

Now, as we have talked about before, this is just a piece of the puzzle. Anyone want to guess what the other piece is?

You got it...nutrition. But that's a topic for another day. 

Committed to your health,
Michael Bauman
CEO of Thrive Culture

P.S. If you travel a lot and would like workouts that fit in your schedule and a plan to eat healthy let me know. 

Overlooked tip to reduce body fat and hunger...it's probably not what you think...

My little sleeping Theo...

My little sleeping Theo...

So this morning I woke up to a shock... I realized I actually slept through the night! After quickly checking to make sure the little guy was alright (which he was) I got up feeling amazing! It's incredible what a little sleep will do for you, right? Thanks little Theo, for being considerate and realizing, that while your hunger needs may seem all encompassing, you will survive and still turn out to be a wonderful human being. 

You want to know the overlooked tip to reduce body fat and hunger...well I've already mentioned it...sleep. What?! You might be asking? Sleep? I thought you were going to give me a magic exercise or nutritional hack to kick the body fat to the curb. Well, in some ways it is, and it is one of the last things we think of. 

Our bodies can't have optimal health without sleep. Several studies have linked lack of sleep (fewer than 6 hours/night) with weight gain. While those who slept 8 hours had the lowest body fat percentage out of participants. (1) People who sleep less than 5 hours/ night have a greatly increased risk of developing diabetes. (2,3) The list goes on with lower sleep being linked to cardiovascular disease and even a 3x greater risk of getting a cold. 

So while it is not the only factor, and exercise and nutrition also play a huge role, it is an often overlooked component, in our overall health and wellness. I realize you are busy and a lot times sleep is the first to go during stressful times.  So instead of completely overhauling your regular sleep (unless you want to) try adding maybe 15-30minutes to your regular routine using some of these tips to help you.

Sleep Infographic

Michael Bauman
CEO of Thrive Culture

P.S. If you would help fitting the puzzle pieces of exercise, nutrition, and sleep together in your life to accomplish your goals give me a call 317-900-3276 or shoot me an email at info@thriveculturecoaching.com and we can set up a time to talk. 
 

  1. Kohatsu ND, et al. Sleep Duration and Body Mass Index in a Rural Population, Archives of Internal 
  2. Knutson KL, et al. Role of Sleep Duration and Quality in the Risk and Severity of Type 2 Diabetes Mellitus, Archives of Internal Medicine. 
  3. Gottlieb DJ, et al. Association of Sleep Time with Diabetes Mellitus and Impaired Glucose Tolerance, Archives of Internal Medicine. 

 

Are you floating?


So yesterday I got the privilege of experiencing "floating" for the second time. Let me explain myself, before you think I'm on drugs or something (though it does relax you quite a bit, I can see how you could confuse the two). So "floating" or "Float therapy" is hopping into the above floatation tank that has 900lbs of epsom salt so when you lie down it takes no energy to float on the surface. The water is the same 98.6 degree temp as your body. After you shut the lid it is completely dark and there is no sound. So essentially it is complete sensory deprivation.
Now why would you want to do this you might ask? Great question, love the feedback :)

Dr. Dan Engle, a board certified psychiatrist and neurologist who combines functional medicine with psychiatry to enhance health and performance actually said "After two weeks of floating [twice per week], I feel like I normally would after a month of daily meditation, even if I am not meditating...it's essentially like meditation on steroids. It starts to recalibrate the entire neuroendocrine system. People who are running in stress mode or sympathetic overdrive start to relax over time...you see heart rate normalize, hypertension normalize, cortisol normalize. Pain starts to resolve. Metabolic issues start to resolve. Anxiety, insomnia, mental chattering can be significantly improved." 

That's quite the list!

If you feel like floating could be beneficial or you would like to give it a try you can go to http://www.abywellness.com. and try it for only $40 for your first hour and a half session. I get no commission or affiliate off of this, I am just a big fan of what they do. They also have infrared saunas, and if you mention Michael from Thrive Culture sent you over you can also get a free cryotherapy session (excellent for reducing inflammation, improving oxygen flow, and recovery) and a normatech session (great for muscle soreness.)

 

https://draxe.com/sensory-deprivation-tank/

https://draxe.com/sensory-deprivation-tank/