Virtual Workout – Evernote Fitness Challenge

Evernote Fitness Challenge Virtual WorkoutEvernote Fitness Challenge Virtual Workout

Have you ever tried a Virtual Workout?

I know I haven’t, and now I’m going to lead one! It’s part of the Evernote Fitness Challenge that we are currently running through January.

Basically, a virtual workout is a workout that I will be leading online with a webcam. You can join the Google Event and then follow along in your living room.

Evernote Fitness Challenge Virtual WorkoutEvernote Fitness Challenge Virtual Workout

 

As the image above states, the virtual workout will be on Thursday January 24th at 3:00 PM Pacific Time.

Join me at that time for the workout and Q & A session as part of the Evernote Fitness Challenge. It’s the perfect time to get focused for the final push to the end of the challenge, get your challenge back on track, or learn how to get active for the first time.

I will walk you through an special workout designed to get you energized and help you stick with your resolutions. I’ll be providing guidance for the movements and how to scale it if needed. I’ll also be answering all of your fitness questions after the workout.

Are you going to come join me in the workout and in the Evernote Fitness Challenge? What would you like to see in the workout?

2013 Evernote Fitness Challenge

2013 Evernote Fitness Challenge

I have teamed up with Evernote again this January to create a New Years Fitness challenge. You can check out the full details on Evernote, but here is the gist of it.

The Challenge: Create your own Evernote Workout Journal

Get your workout on in as many creative ways as possible and use Evernote to snap as many photos as you can, logging your day-to-day progress. Here are some ideas for photos you can capture using Evernote on your mobile device:

  • Show us how you’re working out at home: lifting cans, doing push-ups with kids on your back, walking the stairs with your dog, etc.
  • Show us your favorite outdoor workout spaces such as the park, trail, hill, or monkey bars you use.
  • Show us your favorite gym equipment.

To help you track your progress, save my document, “Creating an Evernote Workout Journal,” to your Evernote account.

Tracking what you do and your results will help keep you motivated throughout the Challenge and the New Year.

Be sure to share photos the Evernote Facebook page and my Facebook Page and Twitter using the hashtag #evernotelife and @evernotelife @anthrophysique.

Get started now and let me see what you can come up with. What kind of cool places have you already worked out?

vBlog #5 – Holiday Fitness Tip #2

My second holiday fitness tip is to help you fully enjoy the treats this holiday season. I don’t know about you, but at my family dinner, people start worrying or complaining about what they “shouldn’t” be eating.  After 3 butter tarts and their second piece of pie, the jokes start coming out about how long it’s going to take to work that off or the fact that it goes directly to their hips.

The holidays are a hard time stick to any diet or goal. This holiday fitness tip is about making your goal to have your treats when you say you will. Plan ahead for when you’ll have treats, but then stick to it. If it’s not planned, stay away!! Check out my video and let me know your favorite holiday treat in the comments.

Check out my last holiday fitness tip here.

Evernote HQ – the pilgrimage

If you live in a desert or on a deserted island, fear the internet or maybe you’ve just never been to my website;  you may not know that I’m the Evernote Finess Ambassador. It’s a pretty sweet position that allows me to share my experiences and love of an application called Evernote. It’s not a paid position, it’s a position of passion for a program that helps organize my life and allows me to track progress with my clients.

This past Friday, me and 13 of the 20 ambassadors got to make the pilgrimage out to Redwood City, California to the Evernote headquarters.

Evernote Ambassadors at HQ

For me, the trip started on Thursday afternoon. I left home and hopped on the nearest skytrain station heading to the airport.

Heading to Evernote HQ

About 5 hours later I was on the “Party Bus” heading to dinner with everyone at a local gastropub called Martins West.

Evernote Ambassadors Evernote Ambassador Dinner Evernote Ambassador Dinner

Friday kicked off with a morning workout in the on-site gym at Evernote. I did up a little circuit for Megan, the Student Ambassador and one of the Evernote staff. Pretty big turn out since it was open to everyone…  🙂

That image may or may not be the usual state of the facilities, but I’m hoping to change that in the new year!

Once we were all there, our day was filled with:

Presentations about exciting new things happening at Evernote,

 metting CEO, Phil Libin, Tour of the office space, Treadmill desks,Ping Pong, Treats, and socializing with Smores. 

All in all it was a pretty incredible 24 hours and I’m excited for the next time I can go back!

Our big event that’s going on now is the Evernote Holiday Pledge. The ambassadors have teamed up and we have some awesome challenges going on for planning Thanksgiving, organizing your holidays and jump starting the new year. Inside scoop: I might haven something to do with the jump start 🙂

I’d love to hear what you think of my trip or if you have any Evernote questions in the comments below.

Video Blog #3 – Missed workouts

So apparently it’s not Monday anymore… Which is when I did this video. But it’s been one of those weeks where suddenly it’s Thursday!

The irony is that it’s fairly fitting with the topic of; What happens when you miss a workout? Please comment and let us know your strategies!

Video Blog #1

Here is my first attempt at a video blog. It was Sunday, so I just went for it. Please let me know what you think and what you’d like to learn in future videos in the comments below.

What’s your plan?

Ever heard the term “Planning is the key to success” or “Failing to plan is planning to fail”? I have. Probably a million times too! But do I always do it? Not always. Life’s too busy right?!?

In my experience, the sayings are true and planning can play a big role in your success. One thing I often recommend to my clients is that they plan out their meals in advance. Especially when it comes to whatever meal is the hardest for them to make. Mine is dinner.

Last week, my wife put together this little plan:

We’ve been eating out a lot so it’s time to get back on the horse. A big step for eating better is to make your own meals.

For me, I could eat meat and a vegetable as my meal and I’m good to go. For my wife however, she likes more than two ingredients in a meal and has a desire for things to actually taste good. (weird right) So, along came the plan.

From the plan, we went and did a grocery shop to make sure we had everything we needed. Since then, it’s been as easy as: look at the plan, grab the ingredients, cook them, and eat them. Simple, easy, and actually fun.

We’ve been making dinner together, eating at home and feeling way better. We’ve had to modify our plan a few times, but it was just a matter of switching out the days and re-arranging. In 1 week, our plan has proven extremely successful and it has made dinner a much more enjoyable meal.

Do you plan your meals? If so, how has it changed your life? If not, how would it change your life if you did? 🙂

Please share you your plan on my Facebook page. You can find the one I posted above right here.

Announcing AnthroPhysique’s Weekly Activity Plan

AnthroPhysique’s specialty service is creating custom workout programs for individuals to follow on their own. I like to focus on helping people develop a lifestyle of activity that doesn’t always have to be a “workout” you’d do at the gym, but can include running, hiking, swimming or cycling. The key is to stay active on a consistent basis. Today I’m very excited to announce a new service I am offering.

Not everyone needs or wants a custom program and not everyone is interested in a personal coach. Many just want a little guidance of what to do. Some people do a similar workout all the time, so it’s nice to change it up and put a little spice into the routine. For this reason, AnthroPhysique is announcing the official launch of our Weekly Activity Plan.

The Weekly Activity Plan is exactly that. It’s a schedule of activities and workouts that will be release each week. The activities will range from gym workouts, to home workouts, to playful activities outdoors. The focus will be directed towards the average 30 – 50 year old professional person that is already consistent with some form of activity. Weekly plans will consist of 3 – 5 workouts depending on their intensity and focus and can be done on any day.

The distribution of the Weekly Activity Plan will be through this Shared Evernote Notebook. For simplicity, you can subscribe to this notebook through its RSS Feed and get the weekly updates in an RSS feed reader like Google Reader or Feedler RSS Pro for iOS.

 

For those of you that take on this challenge, and start to incorporate some or all of these workouts into your lifestyle, I highly encourage you to track your results in Evernote and Share your notebook with me. You can share it privately with me to coach[at]anthrophysique[dot]com, or you can share it publicly with a free account. Either way, I’d love to see how you’re doing with the activities as it will help me improve the program as you grow.

The plan has already started, so check out the notebook and send us your results! If you have questions or suggestions about the workouts, I’d love to hear from you in the comments.

 

Evernote Workout Journal

One of the main things I do with Evernote is logging mine and my clients workouts. The best part of using Evernote for remembering your workout logs is the search capability.

I used to use paper journals to keep track of workouts. I’d even get specially formatted workout journals from online or local book stores. They were great for logging specifics of workouts each day, as well as having ‘benchmarks’ in the back of the book. However, even with good formatting and organization, the problem was always in searching for workouts.

The reason I log workouts is so I can compare my results. If I was going to do a workout with squats for example, I’d want know what my results were from the last time I did them. This was always a major pain in paper journals. It meant flipping through hundreds of pages or even multiple journals, if I had them near by. This was particularly so if I wanted a results from a few previous workouts.

Using Evernote has simplified this entire process. First, it is very easy to log my workouts. Second, all my workouts now stay in ONE journal that I can access from anywhere. Third, searching for the last time I did a certain workout or exercise couldn’t be easier.

Here is how I set up a Workout Journal in Evernote.

Step 1: Create a new synchronized notebook called “Workout Journal”

Step 2: Create a new note for each workout.

Step 3: Naming the note.

This is a key component, especially for when searching through workouts at a later date. I use 2 elements in my naming scheme. #1 – Details of the main component of the workout. This could be something like “Circuit”, “5K run” or “Back Squat x3”. #2 – The date. My notes are ordered by date created, but I like to have the Month and Day in the title for quick reference when comparing two workouts and the time I took between them.

Step 4: Logging consistent details and results.

Over the years I’ve come up with a very consistent way of writing out my workouts and how I log results. This too can become key when searching and comparing workouts later. For example: writing “situps” in one workout and “sit ups” in another will not allow me to compare those two workouts in a search. Create consistency with your naming scheme.

Step 5: Search and compare; this is where the magic happens! Once you have logged a bunch of workouts, being able to search through them and compare your results lets you track your progress over time. Below are some screen shot examples of comparing running workouts with a search of “Run” and “800m Run” more specifically.

“Run”
 

“800m Run”

These types of searches will also work if I want to find a workout I did back in “January” or compare specific strength workouts like “Back Squat x5”

If you want to track progress, you need to compare. Searching specific words and filtering your results is the key. This is why I love Evernote!

Do you have a workout journal already? Are you using Evernote? Send us your shared notebook link, pictures or feedback in the comments section.

My Evernote Story

Two weeks ago, Evernote blogged a video of me telling my story of how I use the App. I was excited to see it go live since it had been filmed a few months before. I really enjoy using the program and being an Ambassador for others to get value from it as well. Here is the video:

It’s seen over 3000 views already which is pretty exciting! Let me know what you think in the comments below or if you have any questions about how I use Evernote.

The Value of Water

While about leave my apartment the other day, I went to fill my bottle up with water. Sure enough, the Brita jug was nearly empty. Then came the slew of thoughts:

Do I have time to wait for the filter or do I just go straight for the tap water?

When was the last time I actually changed that filter?

Is it supposed to be changed every 3 months or 6?

Will there be a difference in my water quality after 3 months vs. 6?

How much are the filters anyway?

I bet it’s cheaper than bottled water!

Crap water is expensive!

Why?

Since then I’ve been thinking about the value of water. On one side, it’s the second most valuable thing in the world. As in, only air is more immediately needed than water to survive. Without either, we’d die pretty quickly. But, why don’t we pay for air then… It’s polluted too… Will there be a Brita Air filter? How much with that be? Uh oh, here we go again…

In north america, we pay more for bottled water than we do gas in our cars! Is it really that valuable? I mean, I know we’d literally die without it, but is the quality we’re buying truly worth that much? Is the quality we think we’re buying actually the quality we’re getting? Does that quality really matter?

I know plenty of people that mainly drink filtered water. I know plenty that mainly drink tap water. Believe it or not, there’s plenty of people that don’t even have tap water. Can we measure our health differences between bottled vs. tap? To what degree does the filtered water win out over regular tap water?

Crap. So many questions!

As you can see, I have many questions around this subject and I wanted to put them out there to stimulate some though and discussion. What is your view on the value of water? What do you choose to drink and why do you make that choice? Is it because it’s available and marketed to us or are there health benefits you can measure? Please post your thoughts in the comments and see if you can do it ‘un-googled’.

 

We prefer Fat? What!?!

One of the most common discussions I have with my clients is around consuming fat. It’s been marketed so heavily that we just believe consuming fat is bad for us. Every item on the shelf and everything recommended on the news talks about low-fat this and 0-fat that. We have been taught that eating fat makes us fat.

This just isn’t the case.

I was recently reading a great article from Mark Sission of The Primal Blueprint.  In the article, Mark talks about the fact that not only do humans do well on a diet of fat, we actually prefer it!

Fat and protein were the dominant macronutrients (when food was even available) over the majority of our two-and-a-half million years as evolving humans. The lack of regular access to food and a scarcity of carbohydrates for much of this time necessitated that we adapt efficient pathways to readily store and access body fat for energy if we were to survive day-to-day and generation-to-generation.

Through evolution, our bodies have adapted to being better at using fat as a fuel than carbohydrates. We can actually go a very long time without any dietary carbohydrates at all. If needed, our body reserves and liver can provide and create all the glucose we’d need. Once our body gets used to this system that is.

For many, because we consume so many carbs, there is a transition period while our body adapts to a higher fat diet. When your body is so used to getting all it’s glucose needs met and then some, through dietary consumption, it’s not that quick to produce it on it’s own. Instead of kicking the liver into gear, you just get cravings for more sweets. This is often why people feel so hungry all the time when they reduce their carb intake. It’s your body trying to get you to consume more.

Overall, fat is not bad for you. In fact, it’s quite the opposite. I encourage you to read the article linked above or at least test it out in your body. Of course, talk to your doctor first or get some professional guidance.

Let us know your experience of high-fat or low-carb diets in the comments below.

What’s the best…

As a professional fitness mentor, one of the most popular questions I ever hear is: “What’s the best… (fill in the blank)”. The top of this list includes things like:  What’s the best exercise for abs, legs, cardio, toning, or what’s the best thing to eat for breakfast, snack, lunch, etc. Everyone seems to want to know what’s the best thing they can do for their health.

Although I think it can be a great question, I feel like I’m usually asked from a short-cut mentality. As in, if it’s the best, then I’ll just do that one thing and get all the results I want right?!? Ummmmmm, not so much. Sorry.

In the pursuit of health, I personally don’t think anything can be titled “the best”. There’s definitely a scale of better and worse, but even that will depend on multiple factors. Things like: your goals, your timeframe, where you’re starting from, your age, gender, etc. The thought of claiming anything as the best in a one-size-fits-all approach scares me.

The funny part however, is that so much of the fitness industry is based on this concept. There’s a million Ab-Rollers (see video), ellipticals, suspension systems, DVD workouts, iPhone Apps and specialty fitness classes out there that claim to be the best. I’d easily argue that most, if not all, will be able to get you some pretty sweet results too. However, in the long run it’s not going to remain effective. It’s not going to continue being the best.

One of my usual responses to “the best” question is to give a food example. Let’s say for a moment that brocoli is THE BEST FOOD IN THE WORLD. Even if it were true, do you think you’d do well if that was the only food you ever ate? Not a chance. Your body is more complex than that.

Even though there may not a best exercise or best food, I do still encourage you to aim for one “best” in particular. I encourage you to strive for being in the best shape of your life. As far as we know, we only get one life, and your body is the one thing that will be with you throughout the entire thing. Why not make it awesome?

What are some of the top things you’ve found to help you get success? What’s near “the best” on your lists?