Why I love TEDx! By Michael Rossney

I have been a raving fan of TED talks since I first downloaded the inspirational podcasts since they became free (online) to the public in 2006.  I heard about them through another performance coach who I met in Australia called Tony Robbins.  Tony spoke at TED in California and is an inspirational chap himself! When I learned that free live and simlucasted TEDx events were coming to Dublin I was delighted!

In 2008 after watching Dave Egger’s TED wish myself and my wife Cara decided to implement some of his ideas and we used them in a youth group we ran which we renamed Generation Text.  We were based in Rialto in Dublin and had dozens of volunteers get the vision and join us to mentor children in cooking, gardening, creative writing and other educational and fun activities.

I was finally able to get hold of tickets and attended a TEDx Tallaght talk facilitated by Tallaght library recently (I also dragged two family members along).  It was inspirational to be a part of the ‘live’ TED community - and being there in person was much more engaging than being a 'spectator' online.

The original culture of TED events are very action focused and almost elitist.  TED speakers such as Bill Clinton or Bono were expected to speak at an incredibly high standard and they queued up to speak at TED because they knew that TED attendees are players on the stage of life, movers and shakers who are passionate about influencing society for the good!

The point is that there is no drifting off asleep during a live TED or TEDx event when you are in the room.  People are excited, engaged and they want to know where you stand on an issue.  There is an assumption that each attendee has an agenda which they are passionate about.  Networking is actively encouraged and even facilitated through the TED wish where attendees chose a speaker to present an idea or ‘wish’ where the community commits to support the winner’s vision. One of the recent TED wish winners was Jamie Oliver with his food revolution vision.

In contrast, as someone who ‘attended’ TED by podcast I can sometimes drift asleep during TED talks or forget to follow up on a great idea that I learn online because I watch podcasts on my phone or computer and generally on my own.

I would like to be a part of making TEDx Tallaght’s culture one where as attendees we are encouraged to engage, take ownership of the events and where there is an expectation that we take and implement the ideas from TED talks whenever possible.

In short, I’d like TEDx Tallaght’s culture to be more like the culture of the original TED events where ideas are spread but they are also followed up on instantaneously, where networking thrives and where community and collaboration are expected.

I’m passionate about TED because it is a place where big thinking and creativity are cherished and nurtured.  TED is a place where passionate, productive and entrepreneurial people flock to share ideas, to fill up with inspiration and for fellowship.

In Ireland, with so much doom and gloom about the economy events and communities like TEDx Tallaght are oases to entrepreneurial types with great vision.  Great ideas need to be nurtured and their fruit should be celeb

rated.  Great entrepreneurs, innovators and leaders should also be nurtured, invested in and celebrated - especially during tough times.
I’d like to be a part of growing this vision for TEDx Tallaght and have a few suggestions below on how I might be a part of that growth.  If you like the idea of making the TEDx Tallaght events a little more interactive and crowd sourced then drop me an email and let's make it happen!

Warm Regards
Michael Rossney
Michael at theenergycoach dot ie
The Energy Coach Consultancy & Training

 

Posted via email from The Energy Coach Blog

Why I love TEDx! By Michael Rossney

I have been a raving fan of TED talks since I first downloaded the inspirational podcasts since they became free (online) to the public in 2006.  I heard about them through another performance coach who I met in Australia called Tony Robbins.  Tony spoke at TED in California and is an inspirational chap himself! When I learned that free live and simlucasted TEDx events were coming to Dublin I was delighted!

In 2008 after watching Dave Egger’s TED wish myself and my wife Cara decided to implement some of his ideas and we used them in a youth group we ran which we renamed Generation Text.  We were based in Rialto in Dublin and had dozens of volunteers get the vision and join us to mentor children in cooking, gardening, creative writing and other educational and fun activities.

I was finally able to get hold of tickets and attended a TEDx Tallaght talk facilitated by Tallaght library recently (I also dragged two family members along).  It was inspirational to be a part of the ‘live’ TED community - and being there in person was much more engaging than being a 'spectator' online.

The original culture of TED events are very action focused and almost elitist.  TED speakers such as Bill Clinton or Bono were expected to speak at an incredibly high standard and they queued up to speak at TED because they knew that TED attendees are players on the stage of life, movers and shakers who are passionate about influencing society for the good!

The point is that there is no drifting off asleep during a live TED or TEDx event when you are in the room.  People are excited, engaged and they want to know where you stand on an issue.  There is an assumption that each attendee has an agenda which they are passionate about.  Networking is actively encouraged and even facilitated through the TED wish where attendees chose a speaker to present an idea or ‘wish’ where the community commits to support the winner’s vision. One of the recent TED wish winners was Jamie Oliver with his food revolution vision.

In contrast, as someone who ‘attended’ TED by podcast I can sometimes drift asleep during TED talks or forget to follow up on a great idea that I learn online because I watch podcasts on my phone or computer and generally on my own.

I would like to be a part of making TEDx Tallaght’s culture one where as attendees we are encouraged to engage, take ownership of the events and where there is an expectation that we take and implement the ideas from TED talks whenever possible.

In short, I’d like TEDx Tallaght’s culture to be more like the culture of the original TED events where ideas are spread but they are also followed up on instantaneously, where networking thrives and where community and collaboration are expected.

I’m passionate about TED because it is a place where big thinking and creativity are cherished and nurtured.  TED is a place where passionate, productive and entrepreneurial people flock to share ideas, to fill up with inspiration and for fellowship.

In Ireland, with so much doom and gloom about the economy events and communities like TEDx Tallaght are oases to entrepreneurial types with great vision.  Great ideas need to be nurtured and their fruit should be celeb

rated.  Great entrepreneurs, innovators and leaders should also be nurtured, invested in and celebrated - especially during tough times.
I’d like to be a part of growing this vision for TEDx Tallaght and have a few suggestions below on how I might be a part of that growth.  If you like the idea of making the TEDx Tallaght events a little more interactive and crowd sourced then drop me an email and let's make it happen!

Warm Regards
Michael Rossney
Michael at theenergycoach dot ie
The Energy Coach Consultancy & Training

 

Posted via email from The Energy Coach Blog

Achill Blog 2: How to avoid last minute mistakes and use low intensity exercise to recover..

At this point in your training you may be recovering from an injury or ‘niggle’ or perhaps you have left it a bit late in the day to finish your ideal training for the Achill 1/2 Marathon on 7th July. Either way, don’t panic, here are a few options to help you to build up your fitness (and your confidence in your fitness) without overtraining.

Now is the time to treat your body gently. You probably still have a long run or two to squeeze in which is all the more reason to take great care of yourself through nutrition, massage, physiotherapy and/or active recovery which we are going to focus on today.

 

The big mistake to avoid at this stage:

The biggest mistake I see people make when it comes to training before an event is to succumb to fear that they aren’t prepared enough. I’ve see too many people to try to overcompensate at the last minute by doing huge runs. The danger is that you end up burned out or injured before the event even starts.

(Above: Fresh fruit and veg to pre-hydrate in a natural, nutritious way!)

In the final weeks before a race very few people feel like they’ve prepared enough. That is natural so don’t worry and let’s focus on what you can do! With three weeks to go then you can probably get two to a three long runs in before the event (assuming you are a runner/jogger of course!) I would personally, in an ideal world, take a full week of rest from running before a half marathon so I’d suggest doing your last run no later than Friday 29th June or Saturday 1st July. If you feel pain in the joints during the last long run then note it and get treatment if necessary but don’t keep running on it. What can I do with less than three weeks to go before the Achill 1/2 Marathon?  

 

3 low impact, low intensity forms of exercise

You can still build up your base levels of fitness around your long runs by engaging in low impact, low intensity training. This flushes out lactic acid from your muscles, strengthens the heart and prepares the body for a long day on 7th. Lactic acid is is a byproduct of exercising at a high intensity and it causes pain in the muscles. Lactic acid can be flushed out of the system by cooling down and eating healthily post exercise. 

I sugggest any of these activities as a form of ‘active recovery’ to loosen out the muscles, flush out lactic acid and improve your confidence in your fitness on days between your long runs.

• Walking a long distance at a slow pace (wearing appropriate footwear). This can loosen out the muscles, build your base level of fitness and at the same time build your confidence that you can cover the half marathon distance.

• Walking lengths (or widths if more practical) of your swimming pool helps improve fitness. It sounds easy but it is quite tiring. If you choose this option then make sureyou are hydrating properly before and afterwards.
  
• Cycling is a wonderful way to improve your run. It is low impact, it can activate the hamstrings (especially when using bike shoes) and if you don’t let yourself get out of breath then it burns stored fat and flushes out the lactic acid created from a hard run.

Posted via email from The Energy Coach Blog

How Jenny lost three stone in less than three months by changing her 'story' about herself and food..

(Training period - October 1st 2011 to December 28th 2011) 

“As a mother of seven kids I didn’t think I had time to think of myself.  My self image was at rock bottom and I treated myself like a dust-bin.  I felt guilty constantly.  I felt like an onlooker in my own life.  After years and years of yo-yo dieting I had achieved my target weight 3 times but then life kicked in and I would put the weight back on again.  I knew I could lose weight but I hesitated because I though I would end up putting it back on again because that is what I always did.  I kept thinking that if I lost the weight again - it would be like a house of cards that would inevitably fall down.

 

Everyone has their own personal inner pain and brokenness.  But for overweight people their brokenness is on display.  They have to wear the evidence of it like a shameful sign around their necks.  Many people hide their problems with anger or substance abuse but overweight people walk around with theirs on display all day long like a sign around their necks that says ‘I’m broken and I’m not worth it.’

 

During my mentoring with The Energy Coach I shared my story about food and self image for the fist time.  It was like I confessed everything! Seeing it on paper helped - I had never really seen it in the light of day.  I got annoyed about my old story about why I couldn’t lose weight.  I knew that I had to surrender now or keep going with the same behavior so I said ‘STOP!  I’ve had enough of this!’  The process of telling my story out loud made me feel that I am in control of my own destiny, more empowered. 

 

I changed the metaphors I had used to describe my life.  I felt that I had been treating my body like a bin.  I decided to ask ‘How would I treat myself if I felt like a princess!’  I decided  to focus on that fact that I am focusing on the real root causes of my weight issues.  Therefore this time I am building a house of bricks rather than a house of cards.

 

For the first time I really looked at the roots of my unhealthy eating.  I found out why I used food as a crutch.  I looked at my self image - Why I was doing that to myself?  Why was I feeling so disempowered?  

 

I was by no means starving during the three months I lost 42 pounds.  I ate lots of live healthy foods but I wasn’t perfect!  I did a couple of days drinking smoothies only when my weight loss slowed down because I wanted to hit my target quickly.  I didn’t stick to a specific regime/program.

During the hard moments I had to remember that I was worth it.  At times I didn’t feel like continuing.  People expected me to eat unhealthy foods and sometimes dropped in junk food as a gift which was tempting.  I remembered that feeding an emotion wasn’t going to heal the emotion - that helped me to avoid eating some donuts - that was a real breakthrough moment for me.  To get through a few tough times I thought about what cost would it have on my daughter if I treat myself disrespectfully again - she looks up to me and kids copy what they see! 

 

I recommend working with Michael & The Energy Coach because it was a safe place for me to tell my story.  He understood what it was like because he has been through the process himself.  He helped me to focus on the roots of the problem rather than just telling me what I need to do.  I felt that I had someone rooting for me.  The process was empowering.  It gave me the courage to go forward and the levels of follow up and accountability were exceptional.  It has helped my relationships and feeling more confident has helped me to go back to learning and focus on my career for the first time in years.”

 

Jenny, 

Dublin.

(Name changed to protect Jenny's privacy)

MarathonFlyer.pdf Download this file

 

Posted via email from The Energy Coach Blog

How do I give myself treats and rewards as I lose weight? How do I do it without feeling like I'm hanging on by my finger-nails?

Many people’s ‘reward’ themselves at the end of a hard day by self harming.  A cigarette, too much alcohol, a chocolate binge or a combination of all three.  This may emotionally feel rewarding momentarily but it is not rewarding your body - it is abusing yourself.  Like all addictive behavior’s the after effects mentally and emotionally are probably more destructive than the actual 'acting out'.

(5 ideas for healthy rewards at the bottom of the page)

[[posterous-content:pid___0]](Above - lunch in Cornucopia today - my treat for updating The Energy Coach Website and hitting my target weight before Ironman in 2.5 weeks)

 

Learning to treat yourself with dignity and respect takes time.  In my opinion regaining ones self-respect is the most fulfilling, dignifying and rewarding part of the weight loss process.  For both men and women, feeling like you are worth it and treating yourself accordingly, feeling worthy of respect and treating yourself according is an infinitely more enjoyable outcome than just being three stone lighter.

 

When people are trapped in addiction they feel like there is nowhere to go.  That they are ‘damned if they quit and damned if they don’t.’  One of our objectives in my Mentoring Groups is to  to establish a new way of thinking which is polar opposite to ‘damned if you quit and damned if you don’t.’  Our objective is that you feel that this process, the results, the speed of results, the steps themselves all feel; ‘too good to be true.’

 [[posterous-content:pid___1]]

(Above: Today's lunch which was a green juice, raw cold soup which sounds awful but tastes fantastic, salad, fruit salad, veggie pate with crackers. Total €11.95)

 

The key to sustainability is in finding ways to enjoy the new journey so that you wouldn’t dream of going back to your old behaviors.  We do this by ensuring the new way of living is fun.  What you initially anticipate as a painful activity (like exercise) may end up becoming the highlight of your day.  Beginners who start running but don’t know what they are doing can suffer initially (especially if they don’t have a mentor) but they cross the ‘pain barrier’ eventually.  One day they go out for their monotonous run and they get a ‘runner’s high’ and their mindset shifts forever - they love running!

 [[posterous-content:pid___2]]

If I’m totally honest I’m still learning healthy ways to reward myself. Let me know if you have some great ideas yourself!

5 things I use as a healthy reward are: 

• Time to chill out in the sauna and do some stretchs
• Expensive organic delicious herbal teas. We go to Les Palais Des Thes on Wicklow St and it is fantastic.
• A gorgeous meal in Cornucopia vegetarian restarurant which is also on Wicklow St
• Massage
• Damage control: If I'm desperately craving chocolate then I buy high quality dark chocolate like Butlers (Guess where there is a store?  -Wicklow St conveniently enough!). I find that I don't want to eat as much dark chocolate and it is a lot lower in sugar and dairy than milk chocolate.

 [[posterous-content:pid___3]]

Posted via email from The Energy Coach Blog

Achill Half Marathon: With 3 weeks to go - What should I be focusing on?

Achill 1/2 Marathon Tip: Don't panic - You can do this! 

Congratulations on Signing up for the Achill 1/2 Marathon. It is a spectacular part of the world and we're looking forward to a fun day of comraderie and gorgeous scenery. 

I'm delighted to be the official coach for the Achill Half Marathon. If you want details on my background please have a look at my website. 

Most people running an event like this start to feel 'butterflies in their tummies' with only a few weeks to go - that is natural - no need for healthy concern to turn to panic!  

We are aiming to post a tip each day to help you to stay relaxed and on top of everything. You can read along and tick a few things off your half marathon to do list each day. You'll know what to expect and be ready for it whatever your fitness level. 

If your nerves are really playing up then focus on the worst scenario logically for a moment.  Can you walk 21k slowly?  If so then let's celebrate that and stick to the plan, make sure you are there on 7th July wheter you are running walking or jogging. Let's get the distance complete and then you can use that time as a benchmark if you like. Enjoy the scenery and just get that medal!

 

Leave a comment below if you have any specific questions or concerns and I will try to answer them in the coming three weeks. Subscribe to the blog if you want to be emailed the tip every day. 

Tomorrow's Tip is about active rest days to give the joints a break but keep the fitness high. 

Posted via email from The Energy Coach Blog

A freezing swim can sap your energy & ruin your triathlon. Here are a few tips which always put me in the top 1/3 of triathlon swimmers without too much training!

Make sure you've read my basic tips on swimming for some background on general swimming tips before you jump in the sea or a lake! 

 

Temperature tips for outdoor swimming in Ireland & The UK.

Managing your temperature is the biggest single issue in outdoor swimming, outside of relaxation, in Ireland and/or the UK.  The temperature in most Irish and English sea swims and triathlons is horrendously cold!  The more athletic you are the, the less body fat you are likely to have and therefore you are more likely you are to feel the cold if you are very fit. 

The overarching goal to all these tips is not to strive to be the fastest swimmer in the water but the most prepared, the calmest and the one best equipped to deal with the shock of the cold. Peacefulness makes swimmers faster. I once heard a great friend of mine describe swimming as if he imagined God was gently floating him along the top of the water (while everyone else clambered in panic). Needless to say he was a strong swimmer!

• 
  Wear the appropriate wetsuit. If you are swimming in a triathlon then don’t try to swim in a surfer’s sleeveless wetsuit.  I made this mistake in my first triathlon.  Having narrowly avoided drowning in the sea swim, (I don’t recommend a sea swim for your first triathlon!) I took the wetsuit off to find I was chaffed all over my back, underarms and shoulders. That wasn’t such a big deal until my cotton t-shirt chafed the same areas later during the run! Seawater really  stings chafing too!  You can rent or borrow wetsuits but try never to pick one up on the day of the race without testing it.  Athletes never test out a new item of clothing/equipment in race day in case it causes problems.

(Silicone Hat with warm cloth cap underneath which is warmer and eaiser to take off without removing hair!)

• Warm hats: Most swimmers wear tight silicone hats while swimming.  Silicone hats are great but they are designed to cut through the water rather than to keep you warm.  Many athletes use a cloth hat underneath their silicone hat for warmth.

 

• Dip your cloth cap in warm water before you put it on your head. Then put the silicone cap on over it which will trap a little bit of heat in. 

 

 

•  Warm up: Always, always, always ‘warm up’ before a swim which ironically means getting into the freezing water when you don’t have to.  When you run into the water at the start of a triathlon your heart rate goes through the roof.  Nerves are high. Collisions are plentiful.  You are running in a wetsuit, trying to jump waves and avoid fellow competitors.  Then you crash into the water and icy cold water floods your wetsuit.  When you practice this in your warm up then you prepare your body and mind for these multitude of shocks. By practicing you will know what to expect mentally andphysically.  Your body will adapt to the circumstances more quickly the second time. The goal of warming up is not so much to warm in term of temperature. It is to warm up mentally and emotionally to the shock so you aren't gasping and panicking in the swim. The calm swimmers always punch ab
  ove their weight. 

 

•  Bring warm water: If you are wearing a wetsuit which traps a layer of water against the skin (most triathlon wetsuits will do this) then pour some warm water under your collar and down your back when you take off your outer layers of clothes.  If you forget to bring warm water then, as reluctant as I am to admit it, there are times when a supply of warm water in the bladder can come in handy! (A good reason to buy your own as opposed to borrowing a wetsuit!)

(This is me wrapped up with just a few minutes to go before the gun in Ironman Galway. Next step my 'warm up', then calm down and get heart rate down so that as the gun goes off I'm calm but I know what to expect)

•  Unwrap at the last minute: Arrive at the start line with your wetsuit on you and with other layers of clothes over your wetsuit.  Make sure your feet, hands and head are well wrapped up.  Remember that the start time of your race can be postponed at the very last minute due to logistics or issues with weather conditions.  Don’t strip down until the last possible minute before you enter the water for your warm up and re-wrap after the warm up if you have to. 

 

• Ask for help: Try to bring a supporter on the day that you can give your clothes to when you unwrap. It is stressful and cold if you’ve to go to a race briefing, then find your car, then get changed at the car and find someone to give you car key to.  If you are going to the event on your own then look for triathlon clubs or other competitors with spectators with them and spectators for help.  Make sure that if you are a first time triathlete that you’re not giving your gear to one of the professional athletes’ support team because they may be showered and sipping tea before you even finish on your bike! 

 

• Use newspaper underfoot when changing: This is more likely to be useful in open water training than durning an actual sea swim or triathlon. Use normal newspaper underfoot to keep your feet warm as you get changed. 

(Sometimes you'll have a rough day and panic. If that happens then find one of these guys/girls in kayaks, tell them how you are feeling and try to swim home beside them if you can - I've done it and gone on to have a good triathlon)

• Swim slowly and peacefully - just think about the stroke: When you are in the water try to swim at a steady pace.  Try to avoid sprinting and then stopping.  Aim for a slow controlled pace and gradually increase it because it is easy to get cold vey quickly when you stop and start and it is easier for the body to find a groove at a slower pace. 

 

Posted via email from The Energy Coach Blog

The 3 Free iPhone Apps I used daily to lose 3 stone (42 lbs) in 3 Months

There are three great iPhone apps which I’ve found excellent to help keep my clients (and myself) accountable, conscious and motivated around weight loss. I check my heart rate first thing in the morning (before getting out of bed is the optimal time to check), weight loss app before I eat anything and I check Mapmyfitness before breakfast so that I can plan my breakfast around my training that day.

 

 

1. Mapmyfitness 

One is Mapmyfitness which is also known as Mapmyrun, Mapmyride, Mapmywalk etc. You only need to download one of these apps and the basic versions are free as far as I know. On the laptop version of Mapmyfitness you can view your statistics in more detail which I find very useful. (See image below) 

 

The app works in your pocket as you exercise and tracks you using GPS. There are some cool features like playlists and the ability to save photos to workouts which I rarely use to be honest! 

• Target Weight by Tactio

Target weight is a very simple app which helps you to visually monitor your weight on charts etc. You update it every time you weigh in (I do so daily). A little red button shows up on the corner of the app on your home screen which tells you how many pounds or kilograms you still have to lose. 

 

This app is a little reminder to do the right thing - every time you use your iPhone. I love tracking my progress over the last week, 2 weeks, six months etc which is rewarding emotionally when you are working hard. 

 

• Instant Heart Rate by Azumio

 

I love this app for its ingenuity but most ingenious apps are useless - this one is fantastic. Your resting heart rate is the simplest way to monitor the strength of your heart (cardio-vascular fitness test). It uses the iPhone’s camera and light to take your pulse and it saves the result so that you can see your resting heart reduce as your fitness improves. On a very practical note, if my heart rate is elevated (like in the photo below) then I know that I’m tired or need to recovery time. If it is nice and low then I know I can do a good strong training session that day. 

 

Do you have any favourite marathon and/or weight loss apps? I’d love to hear from you if you do. 

 

Posted via email from michaelrossney's posterous

3 Weight Loss & Marathon Apps I use daily before breakfast on iPhone

There are three great iPhone apps which I’ve found excellent to help keep my clients (and myself) accountable, conscious and motivated around weight loss. I check my heart rate first thing in the morning (before getting out of bed is the optimal time to check), weight loss app before I eat anything and I check Mapmyfitness before breakfast so that I can plan my breakfast around my training that day. 

1. Mapmyfitness 

One is Mapmyfitness which is also known as Mapmyrun, Mapmyride, Mapmywalk etc. You only need to download one of these apps and the basic versions are free as far as I know. On the laptop version of Mapmyfitness you can view your statistics in more detail which I find very useful. (See image below) 

 

The app works in your pocket as you exercise and tracks you using GPS. There are some cool features like playlists and the ability to save photos to workouts which I rarely use to be honest! 

• Target Weight by Tactio

Target weight is a very simple app which helps you to visually monitor your weight on charts etc. You update it every time you weigh in (I do so daily). A little red button shows up on the corner of the app on your home screen which tells you how many pounds or kilograms you still have to lose. 

 

This app is a little reminder to do the right thing - every time you use your iPhone. I love tracking my progress over the last week, 2 weeks, six months etc which is rewarding emotionally when you are working hard. (Screenshot below)

• Instant Heart Rate by Azumio

I love this app for its ingenuity but most ingenious apps are useless - this one is fantastic. Your resting heart rate is the simplest way to monitor the strength of your heart (cardio-vascular fitness test). It uses the iPhone’s camera and light to take your pulse and it saves the result so that you can see your resting heart reduce as your fitness improves. On a very practical note, if my heart rate is elevated (like in the photo below) then I know that I’m tired or need to recovery time. If it is nice and low then I know I can do a good strong training session that day. 

 

Do you have any favourite marathon and/or weight loss apps? I’d love to hear from you if you do. 

Posted via email from michaelrossney's posterous

3 simple ways to lose weight and save a fortune as you do it!

 

 

• Save as you slim on parking & petrol: 

Almost all of us can find a free way to burn off some stored fat that fits into our current daily routine. I like to meet up with friends for a walk rather than in a pub. Others commute (walk or cycle slowly) to work. Some people commute home from work from time to time. Commuting is great for the environment, burns off stored fat and saves you on petrol and parking.

 

Perhaps you need the car for work but could walk instead of drive to the occasional appointment during the day. This is a great way of blowing off work related stress on  company time. When you commute to work on foot you can make phonecalls as you go which not only helps the environment and saves you money, it helps you to leverage your time more productively and is safter than making calls when driving. 

 

There is always a way to save on transport even if it is just how you get around at the weekend. Tip: To get started commuting you could park or take the bus a little less each day and walk a little more. 

 

• Consider becoming a part-time vegetarian/vegan: 

 

Eating veggie food is fantastic for the body and for the environment but where you’ll first notice the difference is in your wallet. Lean meat can cost a fortune. People often think that we need it for protein and calcium but this is simply not the case. Falafel (chickpea) burgers, which I can send recipes for, are high in protein, easy to prepare and typically cost €0.30 per burger to make.  This kind of cooking takes a bit more commitment and time but veggie meals are often more storable than meat/fish so you can freeze some, take some for lunch and it’ll last in the fridge for a few days. You can get more information on the health benefits of being a part-time veggie at (http://liten.be//6TtvX)

 

 

• Don’t join a gym until you’ve earned it!

I worked from mainstream gyms for almost a decade. Over 80% of members never attend the gym. Most of our clients would decide on implulse to get into great shape and then make a knee-jerk decision to join a gym as a kind of demonstration of intent. Instead of doing that, you could look at joining the gym as your reward for a month’s work. Why not give yourself a 28 day goal... If you either walk to work or take a walk at lunchtime or save money by eating veggie food every day for 28 days then you’ll probably have saved a substantial amount of your gym membership and be in the habit of exercising most days. You’ll have earned your membership and will start the process with momentum, more confidence and a base level of fitness.

 

 

Posted via email from michaelrossney's posterous

The solution to the biggest problem with keeping a food diary - dodge the drudgery!

 

They say that; ‘what is measured will improve’ and in my 15 years of experience as a personal fitness coach that is true about monitoring food for weight loss. Every good personal fitness trainer that I know of, every dietitian and many other types of therapists insist that their clients use a food diary. Theoretically we are right to do so but in practice very few people actually bother to fill one out unless they are already highly motivated because it takes time and can be awkward initially. 

I’ve been asking my clients to fill out food diaries years but it is like getting blood from a stone! Let’s face it, who wants to stop after every meal and find the document and write it all down? It is boring, repetitive and feels fruitless.. and yet we all know that if we just did it that the weight would improve, the quality of food would improve, the quantity of food would probably lessen due to the accountability aspect and the increased awareness. 

So here is the solution that I ask my clients to use. They take a photograph of every single meal they eat and send it to me and to their accountability team. This way is so faster it is almost instant so it saves you time, it saves on paper, the accountability is even higher because the quantities are obvious to see in the image and it strengthens those vital relationships between coach and client and between them and their peer group. 

 

 

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The biggest obstacle to weight loss and how you can solve it in 10 seconds!

They say that; ‘what is measured will improve’ and in almost 15 years of experience as a personal fitness coach that is true about monitoring food intake for weight loss.  I also ask my clients to measure their BMI, weight and Heart Rate daily, but food intake is the most important performance indicator by far.  I use a system where my clients information is captured instantly by camera rather than poring over food diaries for hours trying to remember what they ate for breakfast last weekend!

(Above: Watermelon - I need to drop 12 lbs in the next 3 weeks in preparation for the Ironman triathlon Austria so I'm taking in lots of fruit and water)

As soon as we start to strictly monitor what we eat then weight loss becomes rapid which starts the vital positive feel good cycle.  Clarity on the specific quantities and quality of what we eat helps us to be in reality rather than in denial.  The challenge is how long it takes to monitor our dietary intake in a traditional pen and paper or even using a digital document.

Why is monitoring my food intake is the most imporatnt motivator and performance indicator in losing weight?

The weight loss process is a bit like when someone needs to get out of trouble financially.  Both problems usually only happen if we've been eathing too much or spending too much consistently (barring unusual circumstances). We eventually realise we're in trouble. Despite the warning signs it can end up feeling like like someone jumped off the other side of our see-saw and we hit rock bottom. How did I get to this place? (A bit like the Irish economy!!)

(Above: Mint, avocado, apple and carrot smoothie that Cara and I had on Tuesday. It was gorgeous by the way!)

Both problems are caused by being a little bit careless and/or unconscious about our eating or spending.  If you've ever been in debt then you'll know that the thing that needs to be monitored is your daily financial expenses. To get out of weight trouble the important performance indicator is your daily intake of food and fluids.

With finances, when we spend a bit less than we earn eventually things improve and we get out of detb.  Weight loss is just like that - it is science! If you eat a bit less food than what your body burns off today then your body will find the extra energy it needs in your fat reserves. Fat is actually a much more efficent fuel source. When you train your body to use fat as a fuel source you get more energy as a byproduct. As an endurance athlete I try to train my body to burn fat rather than sugar. 

(Above: When I'm dropping weight quickly I eat lots of oranges - probably too many if that is possible!)

Clarity on exactly what you are eating means that your coach or dietitian can be employed to serve you even more efficiently.  We can adress the real issues rather than trying to guess if food is the cause of the problem.  Food almost always is the cause of the problem.  Reducing quantity of empty foods while improving quality of food in 95% of my clients is the fastest way to shed weight!

(Green salad with dressing and Avocado and bean Salad - Lunch during the week)

The problem with keeping a traditional food diary is that the theory is great but the practical application is hard. Everyone should keep a food diary until they hit their ideal BMI range - right?  

But the practice is another thing - who remembers and bothers to actually fill in how much water they drink every day?  And if you backdate your food diary for last week then let's face it you forget half of what you ate! It is human nature to forget the sneaky secret treats too!

Backdating your food diary is better than nothing but it can give your coach/dietition the wrong information. The solution is so simple - photograph everything that you eat or drink with your mobile phone and store them for that appointment or else email them to your coach..

Every good personal fitness trainer that I know of, every dietitian and many other types of therapists insist that their clients use a food diary despite the obstacles because it is just so important but most people never fill it out.

I’ve been asking my clients to fill out food diaries years but it is like getting blood from a stone! Let’s face it, who wants to stop after every meal and find the document and write it all down? It is boring, repetitive and feels fruitless.. and yet we all know that if we just did it that the weight would improve, the quality of food would improve, the quantity of food would probably lessen due to the accountability aspect and the increased awareness. 

(Above: People are always asking me for weight loss tips - here is one: I ate this many oranges instead of sweet treats like dark chocolate in the last week and lost 5 lbs!)

So here is the solution that I ask my clients to use. They take a photograph of every single meal they eat and send it to me and to their private accountability team. This way is so faster it is almost instant so it saves you time, it saves on paper, the accountability is even higher because the quantities are obvious to see in the image and it strengthens those vital relationships between coach and client and between them and their peer group. 

Make sure that you 'like' The Energy Coach on Facebook & Follow me on Twitter because I post different some content on each platform! 

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Delicious Vegan Ironman breakfast smoothie recipe for less than €1 each

Save some cash on your smoothies

Cara and I just got back from holidays late on Wednesday evening. We were passing our local Tesco on the way home at about 9pm. We’ve learned never to pass by our Tesco at that time of the day because Tesco reduce the prices on fruit and veg with today’s best before date by 90% at the end of the day! The result was that we bagged, amongst other things, several €0.40 boxes of raspberries - which are perfect for smoothies, taste gorgeous, healthy and freezable.

Solve some problems: 

Tesco deals is one of many solutions for people who don’t think they have enough time or money to get into great shape. My ideal would be to have a garden full of organic fresh fruit and vegetables for smoothies and I’m working towards it but in the meantime I need to work with the imperfections in my reality! There are solutions available to us the moment we start looking for them! The problem isn’t a deficit of time or money for most of us - it is just  a deficit of belief and inspiration! 

 

The solution to ‘not enough time and not enough money to get in shape’

I could cry when I hear people say; ‘I don’t have enough time or money’ to get in shape, lose weight, eat well and/or run the marathon! When you commit to get into great shape then the truth is that you’ll have more physical energy from the exercise, more emotional capacity because you feel better about yourself and you can have more time by multi-tasking by exercising as a means of transport or exercising with friends. 

There are ways to find time: 

I want to lose about 12 lbs in the next three weeks before a big triathlon I’m competing in. I don’t worry about whether I’m going to succeed or not because I already know it is done because; 

 

1. I’ve done it before (but there was a first time!), 
2. It is actually very simple (I’m not selling some secret here - just copy what I’m doing to get the same result)
3. I’m not going to fail because I am emotionally invested in the result

 

I’ve learned that investing time in preparing great quality food gives a return in energy later in the day so what feels like time spent is really time well invested as it creates an energy return later on in the day. 

This specific smoothie recipe: 

 

1. Put a handful of raspberries in the blender per person
2. Put a handful of spinach in the blender per person
3. Juice 3-4 Carrots per person (depending on size)
4. If the berries are fresh then add some ice to chill and create a ‘slushy’ 
5. Enjoy the delicious taste of raspberry slushy and at the same time know that you are eating one of the most nutrient dense foods there is in raw spinach, reducing your risk of cancer, improving your blood pressure etc etc! 

(For anyone interested the rest of breakfast was a gorgeous cup of green tea from Les Palais Des Thes, Mushrooms on a healthy bagel and an egg which I know is not vegan! Also, the €1 per person price is just for the smoothie - which would be a great breakfast in itself)

 

 

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