Be Happy, Eat Pizza & Get Abs

Pizza can bring out the Lean God, “Leptin”

 

You will see why people with ABS do in fact..

 

ENJOY THEIR favorite slice of pizza..

 

When they intuitively need it. 

 

This is because having a carbohydrate & caloric rich food on occasion jacks circulating LEPTIN which sends a signal to the brain that you’ve been fed..

 

and makes eating healthier and less hedonically as a lifestyle feel right.

 

So YES.. YES..

 

In order to eat less in the long run.. you need to enjoy more in the short-run.

 

Think about it.  You had a night out on the town.. ended it with some slices with the BOYS..

 

or the GIRLS.. or heck.. it was a party… and everyone was doing it!

 

Eating your vegetables and protein on monday seemed natural.. In fact, you didn’t even crave the pizza at all.

 

This is because of the effects it had on your brain.  The increased leptin and insulin sent a positive signal..

 

decreaseing appetite..

 

increasing metabolism..

 

activiating active thyroid..

 

increasing mood..

 

and made for ONE HECK OF A DELICIOUS EXPERIENCE.

 

So yes, in that moment (you did in fact over-eat).. but it sent a cascading signal to your brain which in fact, structured a life of health.

 

So yes..

 

 

I repeat..

 

Pizza (and things like pizza), used intuitively can be used..

 

To get abs..

 

be happy..

 

and ENJOY SOME MMM-MM-MM-SCRUM-DIDDLY-UMPTIOUS.

 

 

 

 

Letpin Resistance/Insulin Sensitivy/Hedonic Adaptation

 

I am going to explain to you why.. Pizza..

 

is more enjoyable.. if you have it intuitively..

 

meaning (when your body actually needs it)

 

 

So we know that carbohydrate rich treats like pizza jack up insulin and leptin..

 

but if we do this too often.. it causes leptin resistance (8) and insulin resistance (9) (aka the type 2 diabetes, obesity and metabolic syndrome ) (10)

 

 

Futher, by having pizza all the time, it becomes less enjoyable do to “hedonic adaptation”.  The mind will adjust to anything over time..

 

more cash..

 

that person you found oh-so intriguing

 

and definitely pizza. (7)

 

 

 

 

 

 

 

(1) M., Barbano, and Cador Martine. “Opioids for hedonic experience and dopamine to get ready for it.” Psychopharmacology 191.3 (2007): 497-506.

 

(2) Nicklaus, Sophie. “The role of food experiences during early childhood in food pleasure learning.” Appetite (2015).

 

(3) van Meer, Floor, et al. “What you see is what you eat: An ALE meta-analysis of the neural correlates of food viewing in children and adolescents.” NeuroImage 104 (2015): 35-43.

 

(4) Sørensen, Lone Brinkmann, et al. “Effect of sensory perception of foods on appetite and food intake: a review of studies on humans.” International journal of obesity 27.10 (2003): 1152-1166.

 

(5) Saper, Clifford B., Thomas C. Chou, and Joel K. Elmquist. “The need to feed: homeostatic and hedonic control of eating.” Neuron 36.2 (2002): 199-211.

 

(6) Izadi, Vajiheh, Sahar Saraf-Bank, and Leila Azadbakht. “Dietary intakes and leptin concentrations.” ARYA atherosclerosis 10.5 (2014): 266.

 

(7) Lyubomirsky, Sonja. “Hedonic adaptation to positive and negative experiences.” Oxford handbook of stress, health, and coping (2011): 200-224.

 

(8) Enriori, Pablo J., et al. “Leptin resistance and obesity.” Obesity 14.S8 (2006): 254S-258S.

 

(9) Greenfield, Jerry R., and Lesley V. Campbell. “Insulin resistance and obesity.” Clinics in dermatology 22.4 (2004): 289-295.

 

(10) Nolan, Christopher J., et al. “Insulin resistance as a physiological defense against metabolic stress: implications for the management of subsets of type 2 diabetes.” Diabetes 64.3 (2015): 673-686.

17 Facts of Fat Loss

 

I want to talk to you..

 

Yes you..

 

because you..

can burn more fat..

and re-invigorate your mindset..

 

but before you become a lean, energetic & social good times contagion..

 

Let me tell you about 17 FACTS..

 

About 17 proven ways..

 

to burn more fat.

 

.. and over time..

 

Get those abs.. tone up that booty..

 

or heck.. might even win over..

that person..

you found oh-so-intriguing

 

After all, we are vain creatures..

 

and finding a way to lower our body fat..

 

in a healthy, mindful and intuitive manner..

 

is a sure-fire way to ginger up..

 

and yes..

attract that person you find oh-so-intriguing.

17 GRAB BAG FACTS on FAT LOSS

*Do one of them… or perhaps all 17!

1) Sleep More

2) Accept moderation – doing extreme amounts of cardio only burns a little bit more than a moderate amount.  Why is this?  The body adjusts

3) Ditch the oats – they don’t always increase satiety.

4) Become a meat head (protein is king)

5) Get sufficient calcium (forces fat out of the cells)

6) Eat slower burning carbs (increases satiety)

7) Eat more Dairy (expedites fat loss, preserves muscle)

8) Drink Green Tea, then sprint (best workout per time invested)

9) Have good meal spacing (allows you to burn your own fat in between meals)

10) Go on a Lemon Water Detox (hydration increases satiety, caloric defecit leads to fat loss)

(11) Be an intuitive eater (makes you appreciate each meal more, lowers total intake)

(12) Become an Irish potato farmer (even though protein is the most filling macronutrient, the boiled potato is the most filling food, being 323% more filing than bread. Eggs are 150%, Steak 178% and Salmon 225%)

(13) Do it Peter Pan style (imagine  you ate it and you eat less)

(14) Stay clear of the low-carb, low-fat debate (turns out that in short term, calorie per calorie, low-fat lead to a larger fat mass loss in some studies).(14A)  On average, choice of carb vs. fat doesn’t matter much for long-term weight loss, it’s about the protein. (14b)

(15B) High protein intake enhances effects of good meal spacing or “intermittent fasting” and expedites fat loss.

(16) Have a positive body image (positive self body image leads to increased activity and less food bingeing)

(17) Walk alot.  It is possible to create a large deficit in one day.  Think of a 20hr fast paired with 10-20 miles of walking.  Also can eat lean protein if not comfortable fasting.

 

 

References for the 17 quick facts of fat loss:

(1) Chaput, J-P., and Angelo Tremblay. “Sleeping habits predict the magnitude of fat loss in adults exposed to moderate caloric restriction.” Obesity facts 5.4 (2012): 561-566.

(2) Rosenkilde, Mads, et al. “Body fat loss and compensatory mechanisms in response to different doses of aerobic exercise—a randomized controlled trial in overweight sedentary males.” American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 303.6 (2012): R571-R579.

(3) Rebello, Candida, Frank L. Greenway, and Nikhil V. Dhurandhar. “Functional foods to promote weight loss and satiety.” Current Opinion in Clinical Nutrition & Metabolic Care 17.6 (2014): 596-604.

(4) Phillips, Stuart M. “A brief review of higher dietary protein diets in weight loss: a focus on athletes.” Sports Medicine 44.2 (2014): 149-153.

(5) Zhu, Wei, et al. “Calcium plus vitamin D3 supplementation facilitated fat loss in overweight and obese college students with very-low calcium consumption: a randomized controlled trial.” Nutr J 12.8 (2013).

(6) Juanola-Falgarona, Martí, et al. “Effect of the glycemic index of the diet on weight loss, modulation of satiety, inflammation, and other metabolic risk factors: a randomized controlled trial.” The American journal of clinical nutrition 100.1 (2014): 27-35.

(7) Yoda, Kazutoyo, et al. “A combination of probiotics and whey proteins enhances anti-obesity effects of calcium and dairy products during nutritional energy restriction in aP2-agouti transgenic mice.” British Journal of Nutrition(2015): 1-8.

(8) Gahreman, Daniel, et al. “Green Tea, Intermittent Sprinting Exercise, and Fat Oxidation.” Nutrients 7.7 (2015): 5646-5663.

(9) Hutchison, Amy T., and Leonie K. Heilbronn. “Metabolic impacts of altering meal frequency and timing–Does when we eat matter?.” Biochimie (2015).

(10) Kim, Mi Joung, et al. “Lemon detox diet reduced body fat, insulin resistance, and serum hs-CRP level without hematological changes in overweight Korean women.” Nutrition Research 35.5 (2015): 409-420.

(11) Tylka, Tracy L., Rachel M. Calogero, and Sigrún Daníelsdóttir. “Is intuitive eating the same as flexible dietary control? Their links to each other and well-being could provide an answer.” Appetite 95 (2015): 166-175.

(12) Buckland, Nicola J., R. James Stubbs, and Graham Finlayson. “Towards a satiety map of common foods: Associations between perceived satiety value of 100 foods and their objective and subjective attributes.” Physiology & behavior152 (2015): 340-346.

(13) Buckland, Nicola J., R. James Stubbs, and Graham Finlayson. “Towards a satiety map of common foods: Associations between perceived satiety value of 100 foods and their objective and subjective attributes.” Physiology & behavior152 (2015): 340-346.

(14) Roberts, Susan B., and Sai Krupa Das. “One Strike against Low-Carbohydrate Diets.” Cell metabolism 22.3 (2015): 357-358.

(14A) Hall, Kevin D., et al. “Calorie for calorie, dietary fat restriction results in more body fat loss than carbohydrate restriction in people with obesity.” Cell metabolism 22.3 (2015): 427-436.

(14b) Helms, Eric R., et al. “High-protein, low-fat, short-term diet results in less stress and fatigue than moderate-protein moderate-fat diet during weight loss in male weightlifters: a pilot study.” International journal of sport nutrition and exercise metabolism 25.2 (2015): 163-170.

(15)Gumpricht, Eric, et al. “Effects of a high-protein low-calorie intermittent-fast diet on plasma toxins and oxidative stress following weight loss (LB435).”The FASEB Journal 28.1 Supplement (2014): LB435.

(16) Tylka, Tracy L., and Kristin J. Homan. “Exercise motives and positive body image in physically active college women and men: Exploring an expanded acceptance model of intuitive eating.” Body Image 15 (2015): 90-97.

(17) Calbet, J. A. L., et al. “A time‐efficient reduction of fat mass in 4 days with exercise and caloric restriction.” Scandinavian journal of medicine & science in sports 25.2 (2015): 223-233.

All Diets cause Long-term weight gain – Guaranteed

So many times we all hear of a new diet..

 

..a new program..

 

or a new exciting idea towards burning fat..

 

and getting the body of our dreams.

 

 

 

Unfortunately, beyond the excitement diets are predictors of long term weight gain.

 

Now why does dieting cause long-term fat gain?

 

It is very unhealthy for one’s mind to be restricted. In fact, the simple act of a parent restricting their kid’s food choices greatly increases their chance of becoming obese, acquiring type 2 diabetes, cardiovascular disease and having many other health complications (1,2).  .

This doesn’t just stop here, those who diet in their adolescents usually develop a lifetime unhealthy relationship with food (3). In fact “un-dieters” end up eating less & making healthier choices than people who place restrictions on themselves. (4). Further, we have limited “self-regulation” so being restrictive in dieting can lead to impulse decisions not just in food, but in life. (5).

Since we think about food 300 times a day just think of the detrimental mental load of saying “no” that many times.  We get worn out, and we get worn out quite quickly.  Just think about how many people you know that “diet” and never really see any results.  If anything, I can guarantee and studies back this up.. they will return to the same weight, body composition plus some extra in a matter of time.  Whether it’s in two weeks or a year from now.. they will be coming back to where they started.

One needs to accept that body-composition is a bi-product of mental state rather than food restriction and choice.  If you can train the mind to be positive and mentally tough you might actually see some results instead of hopping on the next trend, fad or idea.

It seems that there is a lifetime of unraveling the natural self-selection process that kids are born with. If you let a kid eat naturally, he just eats when he’s truly hungry. Now parents try to break this with imposed food restriction, telling them to eat even if they aren’t hungry. This get further perpetuated by the health and fitness industry that comes up a new thing to restrict each year or the thousands of diets to choose from.

The only way to approach one’s relationship with food is to be intuitive. Studies show this results in a positive relationship with food and also increased weight loss. (6). For me, I tried nearly all the diets. Low-carb, lower-fat, moderate carb/zone style dieting, restricting certain foods, restricting eat time frames. I think they all had their time and place but it usually ended up with no significant results and there definitely wasn’t the daily “awesome feeling” I was in search of. What really honed it in for me was making a food/life enjoyment journal about 5 years ago. I recorded certain foods & combinations, things about the day I enjoyed, or even something that bothered me & why. What I came to realize was, yes, certain foods made me feel better than others.. like choosing whole foods over processed ones.. but it was the act of keeping the journal which made me feel good about my choices.

Interestingly, a study on Australian athletes confirmed that simply “eating healthy” wasn’t enough to enhance one’s mood. You needed to also be mindful and appreciative of what you ate(7). Same can go for anything in life as you can experience some mighty awesome peak experiences, but if you don’t wire your brain to enjoy it, it will feel robotic and normal. After all, we don’t want to be just normal. We want to feel awesome. Part of this is just enjoying the smaller things in life and embracing your genetic endowment.

 A realistic solution:

For fat loss, growth hormone increase, longevity & mental health :

Step 1-

Be Mind-Full :  This is a zen like process where you train yourself to self-select what you truly want.  Think of your mind as a expandable or shrinkable glass being filled.  Depending on the way you think (appreciate and slow down) your consumption you will inherently need less.  Further, since the amount you are taking in is less, you inherently make better choices.

Step 2-

Enjoy More: Now life is about change and variety, so we can’t always be mind-fully eating a tad less.  Further, there is much benefit to eating up in the short term (when you intuitively need it).  For one, it preserves muscle and bone (the IGF-1 spike).  Further, it hits up your insulin receptors in the central nervous system increasing cognition and mood.  Further, sends an up-kick to leptin, increasing sex hormones, up-regulated active thyroid and it’s just pretty awesome eating a nice hedonic feast.

Tailored to you:

 

Fat loss: Should have a mind-full to Enjoy more ratio of 2:1 or perhaps 3:1.

Maintenance/Mood Enhancement:  Aim for 1.5:1 or 1:1

Mass Gains:  Shoot for a 1:2 ratio.

 

There you have it.  Fat loss is simple, mood enhancement is natural and putting muscle can be quite fun.  The key is training your mind to be optimistic and mentally tough.

 

Just remember, be mind-full and don’t forget to enjoy more.

 

Both have their place in a life of balance, regardless of one’s goals.

 

Enjoy the journey.

(1) Birch, Leann L., Jennifer Orlet Fisher, and Kirsten Krahnstoever Davison. “Learning to overeat: maternal use of restrictive feeding practices promotes girls’ eating in the absence of hunger.” The American Journal of Clinical Nutrition 78.2 (2003): 215-220.

(2) Rodgers, Rachel F., et al. “Maternal feeding practices predict weight gain and obesogenic eating behaviors in young children: a prospective study.” Int J Behav Nutr Phys Act 10.1 (2013): 24.

(3) Neumark-Sztainer, Dianne, et al. “Dieting and unhealthy weight control behaviors during adolescence: associations with 10-year changes in body mass index.” Journal of Adolescent Health 50.1 (2012): 80-86.

(4) Lowe, Michael R., et al. “Restrictive dieting vs.“undieting”: Effects on eating regulation in obese clinic attenders.” Addictive Behaviors 26.2 (2001): 253-266.

(5) Bell, Katherine, and Madeline Hunsicker. “Restrictive Diets, Self Regulation and Risky Health Behaviors.” (2014).

(6) Healy, Nicole, et al. “Impact of an intuitive eating education program on high school students’ eating attitudes.” Health Education 115.2 (2015): 214-228.

(7″) Duong, Helen. “Mood foods: More than just performance.” Sport Health 32.3 (2014): 28.

Do Egg Whites Cause Depression?

..So it’s around brunch time..

 

You roll up to the omelette station..

 

Ahh… the smells of butter..

and the clatter of hungry patrons..

What a rush.

 

Your dopamine levels rise just being a part of this social hedonic escapade.

 

Since you’re an intuitive young chap you say screw this egg white craze.

 

You decide to order a four egg omelette.. What a move.

 

Turns out..

 

This voice on the inside wasn’t banter..

 

It was one’s mindful act of acquiring vital nutrients..

 

for the positive “yolked” mindset.

 

Egg whites don’t cause depression but  avoiding “egg yolks” can lead to a lifestyle lacking vital nutrients which in turn lead to mental problems, including depression.

 

Eggs have gotten a bad wrap for the saturated fat content but marketing of this nature has been a crime, stealing away health from the masses.

 

Eggs are the highest sources of dietary choline, which is essential in the biosynthesis of brain structural membranes. (1)  And these brain-membrane lipids are oh-so-important in warding off depression and other anxiety disorders (2).

A quote to help your mind simplify this:

If you don’t eat the full yolk.. you’ll be mentally broke.

 

 

Studies have shown that eggs help fight off depression (2,4) and that oh-so-sorry-for-yourself feeling you get in the morning.

 

In fact, when looking at how to translate dietary fats into mental health and happiness, it was confirmed that eating eggs was an essential part of this equation(6).  Choline itself leads to increases in BDNF (Brain Derived Neurotrophic Factor) (7)

Not to mention, that having two full eggs a day will lead to increased satiety & intake which in turn leads to fat loss and improvement of blood lipids. (5)

 

For those of you worried about the cholesterol intake.. consider that your body up-regulates cholesterol metabolism upon intake of eggs.  Take it from the crazy man who ate 25 eggs a day and lived in good physical health until he was close to 90. (3)

 

References:

(1) Knott, Verner, Sara de la Salle, Dylan Smith, Joelle Choueiry, Danielle Impey, Meaghan Smith, Elise Beaudry, Salman Saghir, Vadim Ilivitsky, and Alain Labelle. “Effects of acute CDP-choline treatment on resting state brain oscillations in healthy volunteers.” Neuroscience Letters 591 (2015): 121-125.

(2) Solberg, Ester. “The effects of powdered fertilized eggs on depression.” Journal of medicinal food 14.7-8 (2011): 870-875.

(3) Kern Jr, Fred. “Normal plasma cholesterol in an 88-year-old man who eats 25 eggs a day: mechanisms of adaptation.” New England Journal of Medicine324.13 (1991): 896-899.

(4) Zeisel, Steven H., and Kerry-Ann Da Costa. “Choline: an essential nutrient for public health.” Nutrition reviews 67.11 (2009): 615-623.

(5) DiMarco, Diana, et al. “Consuming 2 Eggs per Day Results in Reduced Glycemic Load, Lower Intake of Sugar and Increased Satiety Compared to Oatmeal Consumption in a Young Healthy Population.” The FASEB Journal29.1 Supplement (2015): 117-1.

(6) McNamara, Robert K. “Dietary fats and mood disorders–translating research into practice.” Lipid Technology 27.11 (2015): 251-254.

(7) Mathieu, Leigh. “The Effect of Choline Supplementation and the Brain-Derived Neurotrophic Factor (BDNF) on Medial Temporal Lobe Volume Changes as a Measurement of Depression.” (2014).

(8) Müller, Christian P., et al. “Brain membrane lipids in major depression and anxiety disorders.” Biochimica et Biophysica Acta (BBA)-Molecular and Cell Biology of Lipids 1851.8 (2015): 1052-1065.

Magical Potion, Juke Box, Intrinsic Rewards

What is happiness?  Perhaps it’s a warm bubbly feeling you get.  Are we all chasing after a magical potion that will lead us to a place of euphoria?




 

Absolutely, and I’m going for it tonight.  Not that I need to be involved in an exotic serenade of a primal dance-floor tucked away in an abyss of the forest… even though that would be pretty cool.




 

I’m just looking to feel good through the day and night even if what I am doing is not all that exciting.  After all it’s finding the balance between two specific states that drives a person to enjoy unique experiences.




 

So on a Monday while you’re working away you might not be so fond of what you are doing.  But then you make a magic switch and appreciate the fight, the grind and power on through.  A sense of accomplishment, perhaps even that strange bubbly tingly happy feeling comes your way (after all doing a good job at meaningful work will do this).




 

Further you’ll be building up something else deep inside.  An up-regulation of sensitivity to social inclination.  After all the weekend wouldn’t exist if it wasn’t for the work week.




 

I wouldn’t mind going to paradise Island. I love it there and it plays an integral role in what drives me through my days.  However, some people in paradise have their own battles. They have a strange desire to get things done and get back to reality.




 

Seems that no one can win?   Be miserable at work, then not quite enjoy paradise to its full potential when it comes your way.




 

It’s very easy to do this and unfortunately most may think this is the only way.. life just goes on..




 

But perhaps a simple change and you too can enjoy both places..  even if it’s perceived as non-ideal…it’s called enjoying the journey.



 

It comes down to making intrinsic rewards in what you do, regardless of how big or small.  Research shows that the ability to make the most out of these small rewards or the simple things in life may be the most vital part to enjoying your life as a human.  Some might have guessed it was big accomplishments.. which are great, but the volume of these “small unique situations” constitute the majority of your life.




 

If the scenario, environment your re in is perceived as “non-ideal” say as at work, you can re-establish your position in order to set yourself up for victory.




 

Find a way to make it a game where you find what you do interesting and locate the positive points throughout your day.  They too exist on even a Monday.  These small intrinsic rewards will end up being to the key tokens to feed your internal juke box.




 

We all might beat to a different tune, but every juke box needs some sort of token to keep going.  So it all comes back to enjoying the journey.




 

Find the intrinsic reward in whatever you do.




 

Let the juke box play..



Smile and enjoy the small things..

The only way to think

I like the energy here..

..but I think we can take it up another level.  In a world where everyone seems to be self-centered due to the mind having a view of one’s self you can only connect on a meaningful level with most via positive interaction. Beyond creating attractiveness  you’ll also have a wide array of other benefits.

You’ll solve more problems. >> Optimists always find the solution.  Why is this?  They foster a flexible mindset to tackle problems.  This in turn results in good outcomes.  This cycle further perpetuates as this garners enthusiasm for future problem solving.  

It will help you conquer negative emotions>> Being positive helps recover from negative emotions.  Most people will even mistake feeling “ok” as being in a bad mood in the context of a previous peak moment.  Instead of letting the perceived negativity snowball, accept normalcy with a positive attitude and you’ll be at another peak before you know it.

You’ll start thinking about something besides yourself>> positive emotions promotes generosity.  This is a result of appreciating different perspectives beyond your own.  Through understanding of your fellow companions you are more likely to engage in kind acts.  These kind acts don’t go un-rewarded as they result in strengthened relationships along with increased well being.

You’ll become more creative>> Positive emotion leads to creative thought and new information.  The mind expansion doesn’t stop here.  Being grateful for new information leads to further momentum into new learning.  So be thankful for shared wisdom.  Some may even argue that the only true thing passed on is one’s education, knowledge and experience.  Learn, share and teach.  It’s a fun cycle.

You’ll live longer>> the saying “we’re not here for a long time.. we’re here for a good time” might actually have you sticking around for a bit longer than your salty counterparts.  An interesting study followed a group of nuns and placed them into groups based on their diaries.  The ones who were labeled as “positive” on average lived 7 years longer.  Another group of middle-agers from Ohio displayed the same benefit, even thought they weren’t nuns.  That’s good news for those engaging in all “WeCan Weekends.” 

So looks like your positive vibes will have you solving problems, being a champion among your peers, sparking a creative spirit and being here for a bit longer.  (that’s to say if you’re even counting).  After all in the context of time.. it’s all pretty short.  However, it’s only in the context of something finite that you can experience greatness.  After all… we’re not vampires.

image

How to avoid becoming vacationed out

  • Vacations are awesome.
  • Too much of paradise can become miserable
  • Keeping vacations short and sweet (and more frequent) may be ideal
  • Find balance between social fun and getting things done

I once gave a presentation to people who were wondering their best way to use PTO “paid time off”.  They seemed to be under the impression that I was “always on vacation”.  While everyone was talking about the need for a week or two break I recommended the following:

  • Enjoy frequent long weekends (3-4 days off)
  • Avoid extended vacations

Why is this?

  • The mind de-sensitives itself to pleasure after being on vacation
  • After bouts of hard work you re-up your ability to enjoy more
  • Adding an additional day (or two), i.e. Monday or Friday to the weekend creates a balanced lifestyle
  • Your PTO lasts much longer. *

The Bottom Line: There is a sweet spot when it comes to vacationing and more is not always better.  The same goes for working.  Less isn’t always better.  Finding a balance between getting things done and social fun will keep the mind hard wired to be happy while feeling meaning and purpose.

The best weeks I’ve had: I’ve kept a journal for many years now and it is quite clear that  working hard for 3-4 days at a time followed by a 3 or 4 day weekend unleashes the “WeCan Weekend Mindset”.  This is especially a great format in the summer time.

A simple but proven rotational schedule:

Week one – 5 day work week, 2 day weekend

Week two – 3 day work week, 4 day weekend

Week three- 4 day work week, 3 days weekend

Repeat, or mix and match as desired!

Chimney squats at Santacon to a cheering 5000 santas proved to be a negentropic moment.

Chimney squats at Santacon to a cheering 5000 Santas was quite euphoric.  It also served as a nice symbolic break to the long working hours of a brutal winter busy season. A true negentropic moment.

*I’d trade in a month off for 25 WeCan Weekends in a heart beat:

(Just a little secret- I have pulled this stunt before).  This kind of move had me labeled as an “internal vacation consultant” amongst fellow employees.

Lets say you get 5 weeks of PTO.  You can have off for just over a month or 25 3 day weekends.  Granted a month off is pretty sweet but returning to work for 11 months isn’t.  Not to mention that you’ll probably be a bit bored on some days off here and there as your mind will make a vacation that long the “new normal”.  Now the other side of the puzzle allows for over half of your weekends of the year becoming “WeCan Weekends”.  This is a formula where you crush work for 4 days, up-regulate the mind to the good times and then have a ball for a 3 day period.  It also proves as a great refresher to getting things done.  You might even say “Heck, work ain’t so bad, I kinda dig the grind and after all it allows me to enjoy every weekend so it’s a necessary evil.  Not to mention there is a sense of purpose and accomplishment in learning and conquering new challenges.”

A few quotes that reel in the WeCan Weekend:

“The sum of various mini-rewards holds more weight in the human mind than one large one.  The key is in finding balance and appreciating smaller rewards.  “

“Happy people seem to have one central theme in common.  The ability to make the best out of all the small things.”

“If you’re waiting your whole life to meet the wizard of oz you might just miss the yellow brick road you’ve been traveling on.”

“Before you start your day touch the ground, a tree or jump in the ocean.  Accept that it’s all connected.  Even though your piece of this connection is small, it’s unique.. and that.. you’re thankful for.”

2014-04-28 14.03.46 HDR

One proven way to “get wet” is to jump right in.