5 Habits Holding you back from Success

5 Habits Holding you back from Success

Thoughtful Tuesday #11: 5 Habits Holding you back from Success

Today we discuss 5 habits that are holding you back from success

1. Doing things for recognition (WANTING APPROVAL)

2. Waiting for the right moment to start

3. telling yourself the same olf lousy story why you CANT

4. Continuing to be apart of an awful surrounding with low ambition (b/c you want to keep it real)

5. Saying YES to everything

 

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The 2 Minutes that will relax you and reduce your stress

The 2 Minutes that will relax you and reduce your stress

relax Stress The 2 Minutes that will relax you and reduce your stress, Adam Ali

There are several ways to reduce stress. Sometimes going out with friends, exercising, soothing baths, drawing, and of course many other options can be great ways to unwind. Yet, there are times or moments where none of these options are available to you for example when you are at work or you have to stay home and watch the kids. So what do you do? The answer is pretty simple…you breathe! I have written about it before but it really does have its benefits. When we are stressed or tense we tend to take shallow breathes from our upper chest or we even hold our breath which is worse.  This is actually bad for you and can increase your anxiety. So what we need to do is take a few moments or minutes to breathe properly. By practicing relaxation breathing it can help relieve tension and increase the oxygen levels in your blood. What this can do is boost your energy and it can actually sharpen your thinking!  So how just how do you do this?

You’re going to take ONLY two minutes out of your day to sit still and focus on your breath. Just keep all of your attention on your breath as it comes into your body, and then goes out. When your mind wanders, take note of that, but then do your very best to come back to the breath. I highly recommend this website to help you: http://www.donothingfor2minutes.com/

Okay!

1.Let’s slowly breathe in as deep as you can

2. Slowly count to 4.

3. Hold your breath for 3 seconds.

4. Now release your breath slowly pulling your abdominal muscles back in.

5. Fully release your breath.

 

Repeat this process for 2 minutes or longer if you wish. It might feel silly at first but after a few times doing this you will find that it is really enjoyable and you will look forward to it (don’t find ways to get stress though). I recommend doing this everyday at least once cause you deserve it!

 

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[VIDEO] Outdoor Workout Motivation

[VIDEO] Outdoor Workout Motivation

Here’s an outdoor training in sunny California. I don’t really train outside but I did and it was fun and challenging. Look out for a lot more diverse workout videos coming soon.

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Are you Bored? Watch this video.

Thoughtful Tuesday – Are You Bored?

Thoughtful Tuesday – Are You Bored?
Are you living a fulfilled life or a living a boring life?
Today’s video we share some insight on how to escape BOREDOM!

As Wayne Dyer wrote, “Life is never boring, but some people choose to be bored.”

Boredom means the mind doesn’t have enough to keep it occupied. That’s a dangerous situation for the mind because that’s the setting the devil conducts his work.

Get out of boredom by implementing the tips in this video.

DOWNLOAD your FREE productivity to-do-list here-
http://iwontlose.com/todo/

DOWNLOAD your free workout blueprint here-
http://iwontlose.com/fitness-training-blueprint-program/

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Sitting is evil

SITTING IS EVIL

 

It quietly attacks the hips, your posture, lower back, neck, glutes (a.k.a. your ass), and even the back of your thighs. Sitting is evil!

Everything seems to either tighten up after a while or you just feel so stiff. Sitting is evil!

If you could just get up and move around a bit, you might at least feel better. Here’s a neat infographic put together by the team at The Health Institute on why sitting is evil.


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THE 7 HABITS OF HIGHLY PRODUCTIVE PEOPLE

THE 7 HABITS OF HIGHLY PRODUCTIVE PEOPLE

habits THE 7 HABITS OF HIGHLY PRODUCTIVE PEOPLE , Adam Ali

 

Habit 1: Ruthlessly cut away the unimportant (and Focus on the important)

 

Habit 2: Allocate breaks strategically (Rest when you are tired)

 

Habit 3: Remove productivity obstacles (Things that limit your productivity)

 

Habit 4: Create barriers to entry (Don’t make yourself too accessible)

 

Habit 5: Optimize free time (Make the best of every minute possible)

 

Habit 6: Set timelines (So things get done. Download your to do list here

 

Habit 7: Automate everything possible (Outsource, Delegate, Automate)

 

Final Note (The photo below usually sends chills down my spine, it’s the truth!)

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Of course there our 100 other productive habits. If you feel some should be added leave it in the comments below. Thanks for reading this article

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Success Vs Achievement

Success Vs Achievement

-The Great Debate-

 

Success Achievement Success Vs Achievement, Adam Ali

It’s fairly easy for people to confuse success and achievement, or rather to consider them to be the same thing. If you achieve something, you have succeeded; and if you feel successful it means you have a laundry list of things you’ve achieved or acquired to show for it. Right?

 

Wrong.

 

Achievement and success are two, entirely different things. In fact, in many instances, you could arguably have one without the other.

 

Tangible Versus Intangible

 

The first difference between achievement and success is the tangible versus the intangible.

 

When a person has an achievement, it’s something very tangible. It’s a thing they can point to and say “hey, look at what I did.” By contrast, success is more a state of mind. It’s intangible – more a thought or a feeling, of having done something worth while or with value.

 

This very philosophical difference between achievement and success can sometimes entangle people in misunderstanding for years; only to wake up one day and realize that the two are separate, and sometimes success has not truly been attained in spite of a laundry list of achievements.

 

What Versus Why

 

The next very real, and also philosophical, delineation between achievement and success is in the ‘what’ versus the ‘why.’

 

When someone wants to achieve something, it’s always a what. I want to achieve a nice car. I want to achieve a promotion at my job. They are always very specific, as we said tangible, things – making the motivation behind them still very material. ‘WHAT did you want?’ is the question asked after an achievement has been made.

 

But when someone is in it to succeed, it isn’t a matter of what they want, rather why they want it.

 

Why Getting the ‘What’ In Sight of the ‘Why’ Wins

 

To be clear: ‘why’ – or success – does not always win. There are people in this world who never truly know success, in spite of all the tangible achievements and wealth in the world. They may know it, they may not – but all the ‘what’s in the world mean nothing if there is no deeper reason for having done it all.

 

And vice versa: having this feeling of success, of knowing ‘why’ you work towards the goals you work towards means absolutely nothing if you cannot produce a single, tangible thing to show for it.

 

This is why getting the ‘what’ – the achievement – in sight of the ‘why’ – the success – wins. It’s that ability to achieve great things, while at the same time keeping focus on why you are doing any of it, that makes a person a great leader, and a well-rounded individual.

 

So while it may not be a true debate, or disagreement, between success and achievement (after all, how can it be a debate if you want the two to work together, in harmony?); it certainly is important to understand the distinction between the two for the sake of having a balanced philosophy of life and happiness.

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Learn How to Eat Whatever You Want Towards Your Advantage | Part 2 of 3 – “Insulin”

Learn How to Eat Whatever You Want Towards Your Advantage | Part 2 of 3 – “Insulin”

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When I was first getting into fitness I was about 14 and I went to this total meathead gym in Toronto. To thoroughly paint this picture for you, I was fat, hairless and generally awkward (lol). So one day when I was attempting one of my awkward prepubescent workouts the meathead of all meatheads approached me with an empty 2 litre coke bottle in his hand. I was terrified. I had never met this guy before and I had no idea why this large person would want to talk to me. I was sure he was going to try and bicep curl me or make fun of my man boobs or something. He also had red hair, and everyone knows you can’t trust people with red hair.

 

 

He told me that when he got to the gym he was so tired he had to leave and go buy this 2L coke. He proceeded to tell me that he “slammed” the coke and “crushed” his workout. I don’t actually think I said any words to this guy before he walked away. I just remember standing there after he dropped this pearl of wisdom on me thinking that he may be insane. Either way, as soon as I got home I ate a 16oz steak raw and yelled at my chest until my first chest hair popped out. Despite how ridiculous this whole situation was I am going to use it to illustrate a point on how we can make sugar work to our advantage! But first we need to review article number one of this series… P.S. – Don’t even think about not reading this just because that last sentence sounded boring. I have lots of super awesome things you need to hear!

 

My super awesome review of article one

If you read article one of this three part series then you would know that:

  1. All carbs end up as sugars as they are being digested
  2. Being insulin sensitive is when insulin does a good job of bonding to sugars (and other stuff) in the blood stream. Being insulin sensitive is a good thing but it is a misconception that insulin sensitivity means low body fat
  3. Insulin resistance is when insulin does a poopy job of bonding to sugars in the blood stream; this is a precursor to diabetes.

 

insulin graphic Learn How to Eat Whatever You Want Towards Your Advantage | Part 2 of 3   Insulin, Adam Ali

 

 

  1. High sugar consumption/insulin resistance does not always mean you’ll be obese it is VERY common though. 
  2. Low carb consumption makes us lean (assuming the rest of the body is operating as it should)

Note: Insulin sensitivity exists on both sides of the scale, this is because some people are blessed with the genetics of being able to eat high amounts of carbs without doing damage to the pancreas and its functions. We don’t like these people…

Long story short, most people need very minimal carbs to function well (there are exceptions). If you partake in this low carb lifestyle you’ll be lean and if you can go low carb for long enough then eating carbs can actually be like throwing kerosene on a fire that’s already burning bright (check my blurb on Leptin from Article #1 for more deets).

This isn’t good as it relates to my meat/red head friend. He is basically overflowing his liver with carbs. This, at a certain point, forces his body to store these sugars as fat. Not to mention that all the sugar will give him a big fat serotonin spike (that’s a sleep hormone), not exactly what you want before a workout.

 

 

The Good News

We have this super awesome gene/protein called GLUT4. GLUT4 acts as a transport for sugars into muscle cells (other cells too, but we don’t care for the purpose of this article). This is super duper awesome news! This means if we eat sugar GLUT4 will take that sugar into our muscle cells and not our fat cells!

“Big Red” is kind of on the right track with this but he should have left the coke for a post workout treat rather than a pre workout energizer.

 

The Okay News

The primary mechanism for stimulating GLUT4 is exercise. So if you eat your sugary cheat meal right after your workout then you can minimize the negative effects of your cheat meal. Personally, I have seen a normal cheat meal put 3-6 extra pounds on my body by the next day. If that seems extreme it’s because you’re one of the lucky ones, but if you are a “protein type” like I am you can probably empathize with these quick/large spikes in weight after a cheat meal. I have found that by having my cheat meals after my workouts my weight increases only 2-4lbs instead of 3-6lbs. That’s not exactly “science” for you but I’ve been doing this for a while and I really believe it makes a difference.

 

The Bad News 

Implementing this can be a bit of a pain. A lot of us have our set routines and if you like your Friday night pizza it may be a pain sneaking to the gym for a workout before you chow down. But trust me, you’ll thank yourself for changing things around when your waist line gets smaller and your muscles are full after eating some pizza.

 

Fun Facts/ Additional Research Based Support 

1) A study in 1993 showed an increase of muscle glycogen storage of 16% post workout (1)

 

2) I have found eating foods that stimulate insulin sensitivity to also be helpful when it comes to minimizing the effects of a post workout cheat meal. Foods like Cocoa, Green Tea and Cinnamon are my favs(5).

 

3) Taking a pre-workout supplement that is designed to increase blood flow throughout the workout will also help increase insulin sensitivity. Increase blood flow always means increased insulin sensitivity (2), but the sensitivity is useless without GLUT4. So don’t think that the random use stimulants to increase your blood flow will help to minimize the effects of a cheat meal.

 

4) Try and avoid Fructose (fruit sugar) based cheat meals as they have been shown to not have the same leptin response. Leptin tells us we are full, which is one of our bodies natural ways of keeping us from eating more, we should probably take advantage of this one. Here is a list of foods high in Fructose: http://nutritiondata.self.com/foods-000011000000000000000.html. (ps- this website is generally awesome and helpful)

 

5) I have found workouts that direct large amounts of blood to specific areas work best. Heavy lifting(4) and long endurance cardio do not stimulate GLUT4 to the same extent as working a muscle in isolation. If you’re confused as to what to do then just do this workout.

 

A1-Leg Press (8-10 reps)

A2-Push Ups (10-20 reps)

B1-Walking Lunges (10 reps per leg)

B2-Lateral Raises (15 reps)

C1-Wall Sits (hold for over 40 seconds)

C3-Seated Row (8-10 reps)

D-Body Weight Squats (30 reps)

E-Go home and eat like crap

 

6) Please remember this is a strategy to minimize the negative effects of a cheat meal, this is not a hall pass to shovel food in your face.

7) If you have serious strength training goals this strategy could negatively affect your training. Whenever there is a large insulin release there is also a decrease in human growth hormone. Being carb depleted can be really helpful for those with long-term strength goals.

 

This is the final nail in “Big Red – BroScience” coffin… Poor Red had no idea that he was killing his gains! I’m pretty confident he had some vitamin ‘S’ to compensate though (that’s my cheeky way of saying steroids).

 

References

(1) http://scholarcommons.usf.edu/cgi/viewcontent.cgi?article=4499&context=etd

(2)http://www.ncbi.nlm.nih.gov/pubmed/11440894

(3)http://books.google.ca/books?id=hopeu51QMPIC&pg=PA5&lpg=PA5&dq=(Fujitani+et+al.,+1998;+Miller+et+al,+1984)&source=bl&ots=iIW3w4m6CN&sig=mOxSmPKT21yFxwbf8waVhrZ95l8&hl=en&sa=X&ei=oHHqUoyHH8Wq2gXktoGgDg&ved=0CCsQ6AEwAA#v=onepage&q=(Fujitani%20et%20al.%2C%201998%3B%20Miller%20et%20al%2C%201984)&f=falseArticle #1

(4)http://www.ncbi.nlm.nih.gov/pubmed/10683091

(5) http://resultsfitnessstudio.com/2013/12/17/cheat-meals-for-fat-loss-guide-blood-sugar-basics-part-1-of-3/#sthash.WdHCBEF0.dpbs

(6)http://link.springer.com/article/10.1007/s00421-004-1307-y

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Thoughtful Tuesday #8: How to Be a Problem Solver

Thoughtful Tuesday #8: How to Be a Problem Solver

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Your ability to achieve the things you desire in life is directly proportionate to how well you solve problems for others. Problem solving is one of the most highly valued characteristics you can have as a human being Hone this skill and you reap the benefits of saving time, making impact, generating funds, and executing big ideas. in today’s video ADAMwontLOSE (Adam Ali) shares how to shift your mindset to a more positive way of thinking that allows you to solve problems more effectively.

Please leave a comment below and don’t forget to SUBSCRIBE.
We would love for you to share the video too.

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Learn How to Eat Whatever You Want Towards Your Advantage | Part 1/3

Learn How to Eat Whatever You Want Towards Your Advantage | Part 1 of 3

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Last Saturday, my cousin Andrew and I went to Wendy’s. I had a triple Baconator with fries. Then I went home and watched Game of Thrones, while devouring two bags of Hershey’s Cookies ‘N’ Cream bite size chocolate thingys. I would tell you what Andrew had but I was too busy slipping into a food coma to remember. That was my cheat meal and I earned it because I ate like a caveman all week…

 

I am going to assume that you are probably reading this article with the intentions of cranking back some unhealthy delicious foods over the holidays! If you are like me then you obviously want to avoid having “more to love” by the time January hits and you’re forced to hit the gym harder than that Baconator hit my pancreas.

 

If your going to understand why these tips work then you need to understand how cheat meals can make us fat. I know, boring but just shush and keep reading.

 

When carbs get digested they have to be broken down into sugars before they can enter the blood stream. Complex carbs represent long chains of sugars bound together, while simple carbs represent smaller chains. Long and short chains of sugars have to be broken down into individual sugar molecules to be absorbed. Picture various groups of prison inmates (sugars), holding hands walking through a prison (your intestines). Then correctional officers (enzymes), are all like, “hey stop holding hands, that’s weird, you’re in prison.” The correctional officers eventually break the bonds between the inmates and send them to their cells, pun intended (Boom).

 

Once our sugar bonds are broken up in our intestines they enter the blood stream, and our pancreas is notified of the increase in blood sugar. In turn, insulin is released to combat this. Then a bunch of insulin goes and snatches up the sugar molecules and transports them into their designated cells (could be liver, muscle, fat or various other cells). In most circumstances insulin will look to drop off those sugars in your liver, however, once your liver is full they will have no choice but to juicify your love handles (in article number two I will touch on how we can get insulin to send sugar into our muscles). Now, our bodies have many mechanisms for making us fat, but in my opinion high carb consumption is the number one reason for obesity.

 

Tip #1 – The Obvious Tip…

 

Try to avoid processed food. A heck of a process goes into making bread, so try to avoid it. Brown rice, quinoa, wild rice, and Cous Cous don’t take much to get them ready to eat, so they are okay. If you’re overweight, cut complex carbs entirely and watch the pounds fly away. If you’re not overweight and you’re naturally skinny/lean (aka my stupid cousin Andrew), you can have some complex carbs. My personal opinion is that a VERY small amount of people would ever need more than 100 grams of complex carbs in a day.

 

Tip #2 – Insulin sensitivity increases with each sugar free meal

 

One thing I didn’t mention about our friend insulin is that if you have too much sugar circulating in your blood stream (especially over a prolonged period of time i.e. days/months/years) then you can become insulin resistant. It’s kind of like when I try and scare my parents. Occasionally I can scare them so good that they will accidentally swear; it’s honestly hilarious. But, if I tried scaring them ten times a day they would become resistant to my immaturity and I wouldn’t get to enjoy their swears. But in all seriousness, if this is what’s happening- you’re becoming insulin resistant- then you’re likely on track to becoming diabetic.

 

I like to think of our relationship with insulin as a really big teeter-totter. On one side sits insulin resistance, and on the other side sits insulin sensitivity. The more sugary food we eat the further we move towards insulin resistance, and eventually if we eat so bad, we can walk right past insulin resistance and hop off the teeter-totter leading to diabetes. But, with every good meal we eat we can walk toward insulin sensitivity, and eventually get a super power or something.

 

When you are “low sugar” for long enough your liver gets a chance to make room for some new sugars thus blitzing yourself with a cheat meal, in some instances can actually make you leaner. When you eat “low carb” for long enough your Leptin levels decrease, and one of Leptin’s roles is to metabolize fat. Guess what gives Leptin a boost… cheat meals! This does not mean pizza is now a healthy choice, it means it “can be” if your diet is on point. Earlier this year I went two weeks without a gram of sugar and I decided to have a gluten free pizza, which is awesome by the way so shut your mouth if you’re a gluten free hater, and I actually lost 2lbs the next day.

 

Moral of the story, with every carb free day that passes you will increase your efficiency when you finally decided to crank back some deliciousness. I’m pretty sure superman became superman from going carb free for a year and then having a Baconator, just saying.

 

Tip #3 – Fit Cocoa, Green Tea, and Cinnamon into your diet wherever you can

 

In a nutshell research says that these three guys can increase your insulin sensitivity. I have found moderate to high consumption of these puppies on my cheat days to be particularly helpful. If you want more detail check the sources :).

Green Tea (1,2)

Cocoa (1,3)

Cinnamon(4)

 

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(1) http://ajcn.nutrition.org/content/81/3/611.short

– favanols=high antioxidant/High Nitric Oxide(arginine-alpha-keto-glutarate (AAKG). ) bioavailability… Nitric Oxide bioavailability=”stimulated glucose uptake”

(2) http://pubs.acs.org/doi/abs/10.1021/jf030365d

(3) http://advances.nutrition.org/content/3/2/217.full

(4)http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=1681080

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