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

The real reason too much sitting is bad for you

Amy Cuddy does a great TED talk on the power of body language.

Put aside twenty minutes and watch it here:

https://www.youtube.com/watch?v=Ks-_Mh1QhMc&t=109s

One of her more interesting points is that two minutes of what she calls “power posing” increases your testosterone.

Alright, why does that matter?

Because in modern life our movement patterns are typically flexion-dominant, i.e. hands closed, head forward and down, arms and legs in front of the body.  Think of the fetal position as an extreme version of this.

It’s a defensive/submissive posture.

Most of us sit in a car on our way to a job…where we sit at a desk all day before sitting in a car again, only to wind up, you guessed it…sitting on the couch.  And for much of this roundtrip we’re bent forward at the waist, hands clutching our smart phone crack.

Like we’re re-living our glory months in the womb.

Extension, on the other hand, opens you up…

Arms away, head up, standing tall.

Picture the sprinter who launches into a victory pose as he crosses the finish line first.

It’s an aggressive/dominant posture.

The real problem with doing flexion most of the day is it bars you to some extent from the positive emotions you’d otherwise experience.  It’s harder to tap into the testosterone and serotonin fueled highs of confidence and well-being.

You’re also perceived as low-status by your peers.

That’s why I put my trainees into extension as much as possible during their sessions, to compensate.  And I’ll let you in on a little secret: it’s also a big reason why they ALWAYS feel better when they leave.

My point is your ancestors hunted, fought naked, and birthed babies without painkillers (perhaps the most badass of the three)…

You were born to DOMINATE.

It’s carved into your DNA.

Your physiology, almost above anything else, gives you access to it.

(Let that one sink in.)

Watch the video.

And if you’re keen to dominate your day with path and purpose, then you’ll love my 30 Day Transformation series.  It’s one success secret a day, gleaned from six years of my most popular emails.

To get The Conz in a daily IV drip and leave the umbilical cord at home, go here:

http://www.conorkellypersonaltrainer.com

Until next time…

Move well my friend,

Conor Kelly

St. Patrick’s Day: Fat Gain Bonanza

Fun fact: a 2012 estimate pegged the total amount spent worldwide on beer for St. Patrick’s Day at $245 million.

If we average it to $4 a beer, that’s over 9 ½ BILLION calories consumed.

(And we haven’t factored in other types of drinks, or the typical greasy fare that goes with them.)

It takes about 3,000 surplus calories to create 1 pound of fat.

So after some not-so-quick math we find that well over 3 million pounds of fat are added to world’s bellies, hip and thighs – IN ONE DAY.

Now THAT’s a party.

Let the treadmills of the world tremble in anticipation of the pounding they’ll get this week.

If a more sober mood strikes you, subscribe to my 30 Day Transformation email series.

It’s a “greatest hits” compilation of some of my most popular emails (one a day), and includes a rare bonus digital copy of the first chapter of my book about the #1 key to transformation…

…All with my compliments.

Get it here:

http://www.conorkellypersonaltrainer.com

Stay motivated as we count down the last days of winter.

And yes, you can start from Monday.

Happy St. Patrick’s Day,

Conor Kelly

The tiny gluten-free hinge that swings open BIG health doors

Just a thought, but this might be the most valuable note I post all year.

(I like to peak early – then coast.)

What if you could make a single commitment that would instantly remove MOST obstacles to weight loss?

If you did, that would be to embrace gluten-free living.

Gluten is a protein found in many grains.

It’s also used as a consolidating agent.  It fluffs up our burger buns, danishes, and pizza crusts, and helps them hold together.  It’s everywhere.  Even in ketchup.  We’re so heavily glutenized that more people are developing a condition known as Celiac’s Disease, an outright allergy to gluten.  Sufferers can’t tolerate even a bite of the stuff.  But among those of us who don’t have Celiac’s, at least 40% are intolerant to some degree.

Gluten is also the common denominator in many autoimmune disorders.

(If you have anything autoimmune going on you should immediately pull gluten out of your diet to see if it helps.)

Even if you’re not doubled over in pain at the first bite of a croissant…AND you don’t have any direct intolerance to it, regular consumption of gluten-y grains leads to a condition known as leaky gut, in which the junctions of your intestinal walls loosen and let microscopic food particles escape.

Your immune system reacts to these tiny rovers as foreign intruders and revs up the machinery of inflammation.

When inflammation is persistent, insulin resistance and cortisol resistance are likely.  This at best makes it nearly impossible for you to burn fat, and at worst, can render you foggy-headed, depressed, and unable to sleep.

But we do love our grains, don’t we?

You can love ‘em, but you don’t have to love what they do to you.

Like any other abusive relationship, there comes a time to strap on your walking boots.

And here’s the magic…

ONE decision, i.e. to nix gluten, eliminates so many fat loss hazards.  Pizza, baked goods, pasta, breads…adios, muchachos!  An adjustment to be sure, but all that’s left is to organize yourself around a single unifying principle.  No complicated learning curve.  No time-wasting.  Go for the jugular.

Rip out fat’s beating heart.

You’ll be tempted to think, “sounds good in theory, but hard in practice”.  Don’t.  If anything, it’s easier.  The beauty of doing things this way is it wipes out 80% of the thinking you’d need to do otherwise.  That creates a giant surplus of willpower reserves.

If you don’t believe me, try it.

Take 30 days.

Plan ahead, do whatever you have to, but for 30 days, not an ounce of gluten.  See how you feel.  Then decide if I’m right.

(By the way, that’s not carte blanche to load up on sugary gluten-free treats.  All the other rules of good eating still apply here.)

One choice – so many problems solved.

No need to thank me…

It’s all in a day’s work.

Happy Single-Choice-Making,

Conor Kelly
conorkelly.com

P.S. If you haven’t already, be sure to subscribe to my YouTube Channel.  My latest oratory masterpiece is about a famous TV show’s trademark success secret:

==>Click here to watch The Biggest Loser Rule.


Yet another unexpected benefit of exercise

It’s said that Edison, when he needed an answer to a question, would take a nap.

By the time he woke up, he’d usually have it.

You see, he understood that by NOT focusing on a problem, you find creative solutions.

Whether suspending conscious judgment rouses the subconscious, which then serves up previously unnoticed connections, or the ideas come from the ethers, God, or the Universe…no matter what you believe, many of the world’s greatest thinkers have used a similar tack through the ages.

So here’s another suggestion…

Go workout.

That’s where I get most of my best ideas.

(Including the one for this email.)

If you do anything creative, ever, or you’re simply uncertain about how to handle a personal issue, take off the ol’ thinking cap and instead hit the gym (or the yoga mat, or the living room floor).

Get a pushup infusion.

Uno, the act of devoting your attention to something different frees your mind to send forth some of its best inventions.  Dos, a wee bit of sport provides the oxygen your brain needs for optimal function.  Tres, research shows exercise stimulates the production of neuronal growth factor BDNF, which plays a crucial role in the re-shaping of synapses.

There you have it…

Staying in tune with your breath, flexing your muscles, and getting your body into movement all have the potential to be the fiery spark that ignites fresh thinking.

It’s not like you needed any more reasons to exercise…

Just thought I’d lay down a trail of bread crumbs for you intellectual types.

To get ye olde ball rolling with such creativity enhancements, call (416) 826-4844 to request your personal training consultation.

Your Mona Lisa…your Statue of David…your War and Peace is in there.

Let’s beat it out of you with squats and dumbbell presses.

Happy Creating,

Conor Kelly
conorkelly.com


The defeat of Mega Man

In 1995, a future World’s Strongest Man winner, Sweden’s Magnus Samuelsson, made his debut in the contest.

The event was arm-wrestling, and the athletes were going head to head.

Magnus’ opponent was the largest man in the lineup, the six foot ten Australian, Nathan Jones.

They called him Mega Man.

(If you remember the opening scene of Troy, he played Boagrius, the giant who steps out to challenge Brad Pitt’s Achilles.)

Mega Man was a bit like the character he played in the movie.  He was mean.  Often angry.  And had clear intentions to steamroll anyone in his way.  At six foot five with a thin build, the Swede was considerably smaller.  But Magnus was no slouch.  He was a former arm-wrestling champion.

They clasp hands.  The referee signals start.  You can see the look of determination on Mega Man’s face as he throws his might into flattening Magnus’ hand against the table.  But Magnus is stronger than expected – and a much more experienced arm-wrestler.  He holds steady as Mega Man grunts and puffs.

Soon, Magnus has him in what arm-wrestlers call the *arm-break position*.

When the moment is right, he pounces.

Shifting his weight, he allows the full force of his well-practiced arm to plow through his adversary.

In a final, all-out effort to resist, Mega Man uses his own strength to induce a spiral fracture in his arm, snapping his oversized humerus like a twig.  The bone is dust.  He reels backward, aghast, and screams in shock as his arm hangs at an impossible angle.

Needless to say, that was the end of his campaign.

And it was the beginning of Magnus’ legend.

(I should point out that everyone was horrified by the terrible injury – Magnus most of all.  It was also the last time arm-wrestling was contested in World’s Strongest Man.)

Why do I share this story?

Think of it as a cautionary tale.

A common mistake – one with fitpocalyptic consequences – is trying to do too much, too soon.

I see it all the time.  January rolls around and weary holiday over-eaters attempt a one-eighty by cutting out their favorite foods, and pounding the treadmill with gusto, four or five days a week.  By February, 90% are injured, burned out, or discouraged because life ain’t fun no mo’, and they’ve managed to lose a grand total of three pounds.

Just look around your gym Feb 1, and behold the wasteland that once was a thriving fitocracy.

Most people are allowing themselves to get caught in a deadly arm-break pose.

They’re leveraging their own enthusiasm to destroy their efforts.

So don’t be the giant…

Be the giant-killer.

Acknowledge that results take time, conserve your energy, and your path to victory will soon become clear.

For help with how to do this in stages, call (416) 826-4844 for your personal training consultation.

Until then, stretch yourself…but not too thin.

Heed my words, young Skywalker, lest you suffer the same fate as Mega Man.

Happy Patience,

Conor Kelly
conorkelly.com


Get fit in 2017, start here

Few things in life are more certain than the holiday *hangover* (for some, a literal term) that compels people to clean up their diets and start exercising.

Sure enough, getting in shape tops the list of New Year’s resolutions.

Job numero uno, in my opinion (which makes it fact) is to pick apart roadblocks to success.

One example is detoxing.

Why, you ask?

Most of us have at least some fat loss resistance due to toxicity.

Toxins take up residence in our bodies and cause inflammation – a screw driver in the cogs of an otherwise healthy metabolism.  Fat cells, in particular, become storage ports for these buggers.  This increases the stickiness factor of any stubborn fat.  Adding to the mix, if your liver is laden with toxins, it’s got fewer resources to devote to fat-burning.

Yup, detoxing es mucho importante.

There are a ton of programs out there for you to choose from, ranging from the somewhat palatable, to the downright horrific.

I’d recommend you start with the Wild Rose Herbal D-Tox, based on the following clever considerations (not to toot my own horn or anything):

One, it’s 12 days.  Even the most discipline-impaired person can navigate the relative short-term-ness of this protocol.

Two, you eat regular food (with a few significant changes…no sugar, nothing processed, no dairy, no alcohol, no yeast).

No fasting or juicing required.

The handy nutrition guide shows you how.

Three, it’s gentle – perfect for newbies.

The herbal concoction mostly helps you go the washroom more often.

Empty colon = happy colon.

But most of all, it’s a short-term commitment to cut out trigger foods that spur cravings.

When you make it through the 12 days…and you will…it’s not that you won’t want your favorite foods any more, but the need is gone.  Your *new normal* will be a big improvement on your pre-detox habits.

And that’s a victory you can build on.

Here’s the link again:

The Conz’ Herbal Protocol That Drives Out Evil Toxins

Get it from any health food store.

By the way, I get absolutely nothing for recommending this.

I just think it’s the perfect kick start to your 2017 fitness ambitions.

Happy Detoxing,

Conor Kelly
conorkelly.com

P.S.  Hire me to speak to your group or meeting in 2017!  For a list of speaking topics, head over yonder:

Click here for a list of speaking topics.