Hockey hall-of-famer proves The Conz’ wily ways

I’m not gonna say I told you so…

Between clients the other day I decided to grab a quick sesh in the Four Seasons gym.

And who was beside me as I crushed a pec workout?

None other than legendary defenseman Scott Stevens.  If you don’t know, Scott used to be the captain of the New Jersey Devils.  He’s a multiple Stanley Cup winner, and a Conn Smythe Trophy recipient as MVP of the Stanley Cup finals.

He was in town for a Hall of Fame dinner.

Known for his physical style of play, at one time he held the record for both # of games played by a defenseman, and number of penalty minutes by a hall-of-famer.

So I hadz to know…

“Hey Scott, how’s your body these days?  Banged up?”

(I did notice he looks great, by the way.  Ripped.)

He said, “no all good, thankfully.”

Then he went on to explain that he attributes much of this to his #1 supplement: omega 3 fatty acids.  Apparently, he’s been taking them religiously for 20 years and the ‘ol joints are muy bueno.

Hmm.

Sounds familiar.

Where have I heard this before?

Oh right.

May 2007: I create my general nutrition guidelines which I give to every new client.  Item # 6 (of only 6) is ‘supplement with essential fatty acids’.

June 2009: The Conz tells a reporter from The Toronto Sun that essential fatty acids are my most recommended supplement.

October 2015: I write that if I was stranded on a deserted island, and I could have one supplement, it’s me omegas:

Click here to visit the article.

Must I go on?

Full disclosure…

I don’t think this supplement is the ONLY reason Scott’s still feeling good these days (he’s 54).  He’s obviously kept up much of the discipline he had as a pro athlete.

But it’s a factor.

Quash inflammation, release fat, boost immunity, lubricate joints, feed brain cell membranes, improve skin, hair and nails — all potential upsides of this badass nutrient.  Scientists estimate we consumed about 7,000mg of omega 3’s per day in our ancient diet, yet today the average is less than a fifth of that.

Of course it’s only one piece of the puzzle.

Get ye the rest here:

http://www.conorkellypersonaltrainer.com

Find out what other secrets I teach, that the venerable Mr. Stevens also swears by.

Happy Omega 3-ing,

Conor Kelly
Hall Of Fame Personal Trainer


The Tiger Woods story that inspires cold showers

I’m almost 100% certain this post’s content isn’t going to be about what my subject line made you think it is.

Let’s check back later and see if I’m right…

Down to last four holes at the 2001 Masters (which Tiger Woods would go on to win, completing the slam of holding all four major titles at once), some tool snapped a camera shudder at the top of his backswing.

Amazingly, Tiger pulled up mid swing.

But that wasn’t the best part.

After shooting the guy a 2-second death stare, he took a couple of breaths, then stepped up and crushed it 300+ yards straight down the middle.

Those stakes.

That pressure.

What do you want to bet most mere mortals would have taken the bait, and let the whole thing upend their concentration?

In this instance, and many others, Tiger was able to use what Stephen Covey calls “the pause button”.

Most of us are very Pavlovian in our responses (Pavlov was famous for training dogs to salivate at the sound of a bell by associating that sound with chow time).

We’re conditioned to react to things in our environment.

Phone rings, we pick it up.

Stephen Covey’s pause button is about using the ‘space’ between stimulus and response to proactively choose our responses rather than merely reacting to things.

In our story today, the phone was ringing, but Tiger wasn’t home.

(He was too busy becoming a legend.)

What’s so useful about this particular skill?

Instead of being at the mercy of whatever direction the wind blows, or whipped around on a stormy sea of emotions, you can learn to be poised, clear-headed, and yes happy a high percentage of the time.

What could be better?

This is something I aspire to.

In fact, I deliberately train non-reactivity.

One of the ways you can do this is by means of physical challenges.

Basking in cold water is an example.  The way I see it, if you can allow cold water to rain on your bare skin for up to two minutes while staying relaxed and controlling your breathing (I’ve even started singing when I do this) then you’ve seeded the feeling on non-reactivity into your nervous system.

Give it a whirl.

At the end of your morning shower, turn the water temp as cold as possible.  Stay relaxed.  Try 30 seconds at first and work your way up.

(This has other health benefits, btw.  Improves circulation, reduces inflammation, boosts immunity and promotes hormonal health.)

Ok, one last thing before I go.

The #1 way to foster non-reactivity is by eating well, working out, and cleaning up your sleeping patterns.

If only I had a nickel for every time a client has commented on how all the little things that used to bother them now roll off their back.

(Ok so it wouldn’t be that much…but I’d have enough for an espresso…)

Get your state under control here:

http://www.conorkellypersonaltrainer.com

That does it for today.

All about that sweet, sweet ability to own your own emotional state.

Well?

What kind of story did you think this was gonna be?

😉

Happy Non-Reacting,

Conor Kelly

4 tips for a better memory

I like the character of Mike Ross on Suits.

If you don’t know the show, Mike’s talent is his insane photographic memory.  He remembers every line of every conversation he’s ever had.  He remembers every book he’s ever read, word for word.  He can look at a legal document once, then type it out verbatim hours or days later.

I’d kill to be able to do all of that.

Maybe sell my soul?

Track down a reclusive master in a remote Mongolian monastery?

Scratch that…

I’ll settle for these 4 memory tips instead:

1. Meditate.  In a recent study, researchers found that participants in a 9-week meditation retreat markedly improved their ability to focus, and displayed the same boost when measured 7 years later.  What’s interesting is the benefits lasted whether they maintained their level of meditation or not.

More’s not necessarily better.

I do 15-20 minutes a day.

To me this is all about training yourself to be present.

When you’re truly aware in the moment you notice more, and every experience can take deeper root within you.

2. Supplement with R+ALA and Acetyl-l-carnitine.  You lose a quarter of your cholinergic neurons between the ages of 25 to 75.  These are cells that produce the neurotransmitter acetylcholine which is essential to memory.

In combination these nutrients have been shown to reverse cell damage in aged rats.  In some cases, these good ‘ol boys got back the memory and motor skills of their youth.

I recommend an age-dependent dose of 200mg-800mg of R+ALA and 500mg-2,000mg of Acetyl-l-carnitine (in the morning) daily.  The older you are, the more you need.

These are the bread and butter of my personal brain health program.

(It goes without saying, any supplementation you undertake is at your own discretion and risk.)

3.  Learn a new language.  This is probably the least practical suggestion of the four, but the hippocampus (the brain’s center for processing memories) lights up on brain scans of language learners.

Mas cerveza, por favor?

4. Pump iron.  Here’s what we know: estrogen in women, and testosterone in men = intelligence (I know, hard to believe, isn’t it?).  We also know that unless you regularly challenge your muscles with heavy weight (10-12 reps seems to be the sweet spot) you can’t hope to maintain your body’s hormone cascade.

Once those hormones start circling the drain (as they do with regular aging), cognition and memory disappear with them.

I can help with all these in varying degrees, but ‘specially that last one.

Get your IQ boost here:

http://www.conorkellypersonaltrainer.com

I’m excited.

I’m gonna pound out another value-packed email for my small biz marketing list, then it’s time for my Bulgarian lesson.

Maybe the devil can’t have my soul just yet…

Happy Remembering,

Conor Kelly

Sleep better using this simple rule

I like this.

It comes from fitness guy turned productivity expert, Craig Ballantyne.

Here it is…

The 10-3-2-1 rule.

No caffeine 10 hours before bed.

No food or alcohol 3 hours before bed.

No work 2 hours before bed.

No technology 1 hour before bed.

If there’s one I’m a little lax on it’s no food 3 hours before bed.

Just the nature of my days I guess.

I get home late and I’m often still short of my protein and calorie goals so I’ll raid my fridge.  It’s good eats, and usually still two hours before bed, so close enough.  I also happen to think if you’re more than a little hungry by that point, you should eat, even if it’s just 15-20 snacktacular almonds.

Also, further comment on the caffeine thing…

I used to drink coffee at 3pm or 4pm and not have it disrupt my sleep.

It does now.

And it took me a while to clue in to that little fact.

I share this because one’s metabolism can change.

Be open to changing with it.

For more simple rules that let you live slimmer, happier, and healthier, kick your heels together three times and you’ll wind up here:

http://www.conorkellypersonaltrainer.com

It may not be Oz, but there is a wizard to be found there. 😉

Happy Sleeping,

Conor Kelly

86 yr old gets his groove back

In my career, I’ve had several clients start training with me AFTER the age of 85.

In one case, the client’s main goal was to be able to walk more confidently because he hated younger, stronger pedestrians zipping around him on the sidewalk.

He made great strides too.

(Pun intended.)

And the biggest benefit of his workouts?

His family reported a noticeably better MIND. He could express himself more clearly, seemed more “with it”, full of humor and wit, and his short term memory was on the rise.

All of this used to surprise me.

Not these days.

I’ve seen so many dramatic turnarounds in older adults now that I expect it.

The science bears this out as well.

The physical benefits lifting weights (greater strength, mobility, posture, and balance) are just the tip of the iceberg.

Aside from oxygenating the brain and releasing neuronal growth factors essential to learning, we now know that unless you challenge your muscles with resistance on the regular, you can’t maintain your body’s hormone cascade. And as your hormones nose dive with usual aging, so does your intelligence, memory, and ability to enjoy positive emotions like friendship, joy and confidence.

I bring this up because I’ve had a great track record with folks in their late 70’s and 80’s.

And I want more success stories.

I can think of few things more rewarding than helping someone get back quality years in their life.

So who do you know with that many candles on their most recent birthday cake?

Maybe it’s a parent or grandparent even.

If they’re anywhere near downtown Toronto (and still relatively mobile), I’d love an opportunity to meet with them and see if I can give them the same gift.

Pass along my number, 416 826 4844.

It’s literally the best thing you could do for them.

Anyway, I’m about to board a plane to Vegas, baby.

Seminar, not party time.

But I do love a good knowledge hangover.

Ha.

Until next time…

Happy Lifting,

Conor Kelly

 

Longevity secrets of the richest man in history

It’s estimated that, at one point, John D. Rockefeller’s fortune exceeded $300 Billion.

Move over, baby Gates.

In fact, that’s enough to buy Bill Gates AND Warren Buffet several times over.

At 53, Rockefeller controlled most of the world’s oil.

But his health was failing.

He developed alopecia and shed all his hair.

Eyebrows.

Everything.

He could barely eat.

In a matter of months he’d lost 50 pounds from an already thin frame, and cut a gaunt, ghostly figure.  His doctors made it clear that if he didn’t retire now, he wouldn’t be around much longer.

See, John D. was a ball of anxiety.  He was slowly crumbling under the burden of his enormous wealth.  He once said, “I never put my head on the pillow at night without reminding myself I could lose it all tomorrow.”

Imagine the stress that caused.

So here are the instructions his doctor gave him:

1. Never worry about anything. Ever.
2. Always stop eating when you’re still a bit hungry.
3. Spend more time outside engaging in light activity.

Well, John D. took this advice to heart.

The senior Mr. Rockefeller was a different chap.

He never worried again.  Even when his life’s work, Standard Oil, was being picked apart by politicians for anti-trust reasons, Rockefeller stayed out of the office.

In his latter years he became the colorful, soundbite-worthy old codger he’s remembered as…the guy who, when asked by his driver why his son tips so much better than he does, replied, “he’s got a rich father.”

Alright, and secret #4 in this longevity protocol?

He started giving all his money away.

Medicine, science, education…so much of the progress we enjoy today can be traced back to Rockefeller’s generosity.

The result?

From one foot in the grave at 53, he lived to be 98.

That’s 45 years on borrowed time.

Not too shabby, wouldn’t you say?

Here’s what I’d like you take away from this.

(1) #’s 1-3 is pretty damn good advice.  If more doctors doled that out these days instead of anti-depressants, we’d be a much healthier society.

AND

(2) GIVE.  John D. Rockefeller spent the first half of his life trying to get, but wasn’t truly happy until he dedicated himself to giving.

This has everything to do with your fitness program, btw.

And anything else you want out of life.

Tony Robbins famously said, “the reason you’re suffering is you’re focused on yourself.”

Giving shifts your focus away from YOU.

It allows you to be immersed in what you’re doing, in contribution, without the fears, doubts and anxieties that can tend to inject themselves when you’re overly SELF-conscious.

And most people are so busy trying to GET the result they want, they never fully GIVE themselves to the process involved.

Ask not what your fitness program can do for you, ask what you can do for your fitness program.

Damn.

A lot of value right there.

Hope you caught it.

I just told you WHAT to do.

For more on HOW to do it, go here:

http://www.conorkellypersonaltrainer.com

Live Long and Prosper,

Conor Kelly

25 no b.s. body transformation tips

I’ll make this real simple for you…

Print this list, put it on your fridge, make these tips a part of your life and you’ll already be 80% closer to your body goals this year.

Alright?

Giddyup.

1. Avoid doing too much, too soon.

2. Each week, eat a bit better than last week.

3  Set a personal best of some kind in every workout.

4. Make your goals about things you can control vs. things you can’t (e.g. ‘do five workouts this week’ vs. ‘lose ten pounds this month’).

5. Treat yourself like someone you’re responsible for helping.

(Stole that one from Jordan Peterson’s 12 Rules For Life.)

6. You can’t out-train a bad diet.

7. Drink 1L of water before breakfast and at least 1 more liter throughout the day.

8. Supplement with EFA’s daily.

9. Stop all complaining.

10. Embrace repetition.  Success is a few key things done well over and over again.

11. Consume 30 grams of protein within 30 minutes of waking up.  Just maybe not immediately after the 1L of water I told you to drink in #7.  I won’t be responsible for what happens if you do.

12. Do something nice for someone today.

13. Use the 5×5 rule: no carbs after 5PM/5 nights per week.

14. Learn to relax.

15. Play the long game.  It most likely took you years to gain the fat so be patient.  Consistency + time = results.

16. Cut back on coffee and alcohol.

17. Sleep at least 7 hours a night.

18. Prioritize strength training.

19. Walk more.  Spend more time outside.

20. Pay attention to what you’re doing with your body.  Stand tall.  Shoulders back.  Consciously try to relax any areas of tension.  Come back to your breath.  Breathe deeply.

21. Meditate.

22. Pick foods with only one ingredient.

23. Don’t overdo your cardio.  It’ll tank your metabolism.

24. Avoid sugar.

25. If you only focus on results, you’ll never see change.  If you focus on change, you’ll always see results.

BONUS TIP: Accept screw-ups lightly.  Being able to laugh when things don’t go to plan is a highly under-rated success characteristic.  Simply correct and continue.

For more, get my 30 Day Transformation email series.  One very timely tip per day to keep your transformation engines a hummin’.

Get your good feelz here:

Click here to subscribe to The Conz’ 30 Day Transformation Series.

Happy Transforming,

Conor Kelly