More and more opportunities are coming our way these days. One of them is an increase in trial sessions at LFBX Gym. When people come into our gym for the first time, my wife Hitomi and I like to give them a very warm welcome, by both greeting them. A young man came in for a trial session, saying that he was interested in private training. He stated that he wanted to achieve specific physique goals, especially broader more muscular shoulders, and a six-pack.
But He REALLY Wants a Lackluster, Comfortable Approach
At the end of the trial session, we asked him which direction he would like to go in terms of training with us. He said that he wanted to train with me to achieve his goals, but finances were an issue. He said he would love to train with me once per week but was thinking of having a private session with me once per month and then having me create a monthly training program that he could do on his own instead.
Make What You SAY You Want, What You REALLY You Want!
Hitomi, without an ounce of hesitation, made a very poignant point to him about commitment. She expressed persuasively, “Are you satisfied with the results that you have achieved so far on your own?” He replied by saying, “No, I’m not.” Then she followed with something very consequential for him to ponder: “What if you committed completely to your goals and to Bodhi’s coaching and programing once per week for 12-weeks? If you commit fully to yourself and to Bodhi’s know-how and guidance, you can transform your body and your entire life in 12-weeks. Of course, it will cost you more money than if you have Bodhi coach you once a month, but by committing this way, you will have undeniable results and enough momentum to continue training on your own without Bodhi’s guidance (if you decide it and commit to it). If you go “the safe and slow route”, you will probably spend the same amount of money and you may get the same results in 12 months that you could have had within 3 months. And the probability of more bumps along the way is high because you will only get face to face feedback from Bodhi every 30 days rather than every 7 regarding your training form, training progress, adherence and accountability to your diet – which is crucial to getting that six-pack you say you desire. Also, the inner motivation you get from seeing your progress in the mirror and the social motivation you get from peers when they tell you about the transformation they are seeing will inspire you to keep your consistency and intensity at an extraordinary level.
The quicker you get committed and into fierce action on that commitment, the quicker the results you will see and feel yourself, and hear from those around you in the form of surprise and compliments, which will boost your motivation and drive immensely.”
You Have to Want to Overcome the Part of You that REALLY Wants Comfort
I was in awe of Hitomi’s powerful quake statement. She confirmed that pussyfooting shows a lack of grit, which equals a lack of results. She expressed the importance of doing what is uncomfortable in the pursuit of overcoming a part of yourself that you haven’t achieved yet, which in the case of our potential client seemed to be the financial commitment, time commitment and the weekly accountability. The young man and I both knew that she was right and shook our heads in agreement with her. Ultimately he decided not to train with us, but I believe Hitomi gave him a gem of understanding that may help him immensely. I definitely learned something from Hitomi’s quake statement about commitment and taking fierce action now to achieve our goals and dreams.
What I REALLY Want for My Clients
First, when I have a trial session, I am committed to setting up that client for achieving their goal by or before their ideal timeframe for achieving it. Showing them, as Hitomi so clearly illustrated for this young man and me, a brilliant strategy of overcoming their top obstacles that stand in the way of where they are on the day of their trial session to the day that their ideal goal timeline transformed self exists.
What I REALLY Want for Myself
Second, I have started using this in my own life with the #1 Project that I am focusing on achieving by the deadline I have set. I have spent ample time making sure that I really want to achieve this goal. It’s a 3-Year Goal, so it’s very big and will require several thousands of hours of deliberate focus, which I am very excited about. In order to break down this project into mileposts, I have applied a model called Goal Setting to the Now which I learned from Gary Keller in his book The One Thing. Basically, I decided my 3-Year Goal (he uses 5-year goals in the book, but 3-years felt like a better fit for me), then set my 1-Year Goals based on my 3-Year Goal, then my Quarterly Goals based on my 1-Year, then Monthly Goals with stretch deadlines based on my Quarterly, then Weekly Goal (meaning this week only, so that I set deadlines only for the week ahead), then a Daily Protocol that I commit to every day that I am working. This is proving very effective.
What Do You REALLY Want?
Do you have a goal or a dream that you have been entertaining in your head for some time? Or even something you have been dabbling in, but just haven’t kicked up your commitment on? I hear people say they want an amazing partner. I hear others say they want to lose 5kg of fat. And I hear others say that they want to earn more money. And the reason most of these people don’t achieve their dreams is that they don’t have a strategic plan. All of these dreams can be achieved in direct proportion to the focus and action that we take in the direction of achieving them. Please take the time and put together a strategic plan on how to achieve what you REALLY want in life. In my experience, we can transform an aspect of our life within 1-3 months when we commit fully to it. If you think you REALLY want to achieve something, first find out if you REALLY want it. Once you know that you REALLY want it, the next step is to overcome the obstacles in the way. If this interests you, let me know and I will share my take on how to approach and overcome obstacles.
If you have any comments or questions whatsoever, please leave them below.
When you are experiencing the symptoms of a fever, the flu, GI issues or allergies, or you are just feeling off physically, please give this Lemonade Fast a try. It does wonders for allowing the body to heal while giving it enough nutrients to support the healing process.
How to Make Healing Lemonade
1. Cut one fresh lemon in half – always use fresh fruit 2. Juice ½ and store the other 1/2 in plastic wrap 3. Add ½ to ¾ tablespoon of pure maple syrup (make sure that it is 100% maple syrup) 4. Pinch of cayenne pepper(increases warmth, adds extra vitamin C and B-complex vitamins – optional)
Combine the lemon juice, maple syrup and cayenne pepper in a 300-500ml (10-16oz) glass and fill with purified water – it can be warm or cold.
Save Time by Making 1 Liter (1 Quart) in Advance
1 ½ lemons squeezed
½ cup of maple syrup
Cayenne pepper to your desired heat preference (optional)
Fill the rest with water
Can I Drink or Eat Other Things When I’m on this Lemonade Fast?
You are always free to do what you want, but if you want the immune-boosting, cleansing effects of this simple and delicious remedy to heal your body, drink only this lemonade. In fact, drink as much and as often as you like. And when your cold, flu, GI issues or allergies lift, you are free to go back to eating your normal diet, but please do your best to focus on eating more real foods in their natural state and decrease eating processed foods.
A Few Words on Lemonade and Tooth Enamel
Some of my clients have made drinking this lemonade a daily habit, especially first thing in the morning. If you are drinking lemonade every day or feel sensitivity in your gums and teeth when drinking it, please take note of the points below.
Use a straw because it sends the juice to the back of your mouth, away from your teeth.
As soon as you finish your lemonade, rinse your mouth with tap water. This normalizes your saliva, which helps to remineralize your enamel.
Wait an hour before you brush your teeth. Acids soften the enamel, and brushing softened enamel can damage it.
Can I Lose Weight Just Drinking this Lemonade?
You certainly can. I have even used this as a 1 day fast when I felt good and just wanted to give my body a day of rest from digesting heavier foods. Give it a shot if it resonates with you. This lemonade fast can be done for 1, 2, 3 or up to 10 days easily.
Sprinting full out is hard. It’s something I aim to do once a week but haven’t done in a while. Yesterday as I was taking a shower my mind said, “Bodhi, we are sprinting today.” I realized that the Master (Big Me) had spoken and that is what the disciple (little me) was going to do. My daily commitment is that I don’t play until my work is done, so I fit the sprint in the afternoon. When it came time to getting my running shoes on, I dilly-dallied, paced around in my kitchen, which is about as long as I am tall, and fidgeted with whatever I could get my hands on until I heard the Master firmly nudge me, “Get out there and get it done.” So I acquiesced, put on my running shoes and headed out.
Sprinting 8 Rounds
I jogged about 5 minutes to my sprinting spot near Komagome station and did some dynamic stretching for about 5-minutes then did 2 rounds of 10-second sprints at about 60% of my max speed up the hill. The first 2 felt pretty good because they were at 60% effort. I had decided to do 8 rounds of 10-second sprints followed by a 60-second, active recovery, rest which was basically a slow walk back to the start line. Here is the course. The slope of the hill starts from the right to the left in this photo, so the start line is the far right of the red line.
Here is me before the 8 Sprints at the bottom of the hill near the start line.
I’m listening to David Goggins, the toughest man alive on Spotify to remind me that 100% is the goal for each round. I am using an app on my iPhone called Bit Timer, which I love for its simplicity and ease of use. It costs $1.99 (¥200-300), but I highly recommend it. Here are the settings I used.
The actual total work on this particular sprint protocol is only 80-seconds – 1 minute and 20 seconds. Only 80-seconds!? Seems like a piece of cake, until you give those 80 seconds 100% effort. And 100% effort is the way I do it.
Once a Week is Enough
Some people may read this and be gung ho to do sprints 3 times a week. If you’re in very good shape, strength training, running or doing other strenuous exercises, you may be able to handle it. But I recommend it only once per week. The reason for this recommendation is to commit to quality above quantity. My aim is to give 100% effort to each of the 8 rounds. However, I don’t believe I am operating at 100% yet. I feel that I am giving my utmost to each round, but my heart rate reading indicates that I am performing at about 92% of my maximum heart rate. I can’t say that this is 100% accurate but it appears to be close. At 48 years old, my max heart rate should be around 172 beats per minute (bpm) and 94% of that would be 161bpm, which is what my heart rate monitor tracked as my highest bpm out of the 8 rounds. The rest I used to give myself was 90-seconds between rounds, which is 30-seconds more rest per round that I gave myself here, so I believe iI will have much better recovery between sets. I am going to do that next week and share my results.
If you want to calculate your max heart rate, use this general formula (220 – your age = your max heart rate). I am 48, therefore 220-48 = 172. So looking at the photo above you can see that 172 x .94 = 161.68, which is close enough to 161. Here’s a calculator if you want to check your max heart rate and target heart rates.
Side Notes on Safe Sprinting
Benefits of running up a hill are numerous. It’s a full-body explosive form of strength training. Even when you start at 60% of your maximum speed, you will probably experience muscle soreness the next day and possibly for several days afterward. The soreness will show you which muscles you used the most or which ones you haven’t exerted in a long time. I am about 48 hours out from the sprint I did in this blog and my calves, hamstrings, quads (thighs), glutes (butt), middle traps (between my shoulder blades) and biceps are all sore.
Hill Sprinting is much easier on the joints as you can’t generate the same amount of speed as you could on a flat surface. The hill I use near Komagome station is probably on about a 20% angle.
I have seen crazy steep hills in Tokyo that I would like to sprint up in the near future. If you know of one, please share a google map shot of it. If it’s safe, fairly straight and not too far away, I’ll give it a go and write about it:-)
Finding Your Own Mini Mountain to Dominate
Look for a street that is on an angle of between 10-20%. If you have a grass or dirt hill near you, that would be even better, as the softer surface will be easier on your joints. Another option is sprinting on the soft sand at the beach, which is very hard because your feet slip so much on loose sand, but it’s very kind to the joints. In the case of the beach, you don’t need a slope.
Wanna Join Me?
If you feel that you are in good shape and are exercising hard at least once a week for over 30 minutes, live in Tokyo, and want to join me, comment below and I’ll do my best to match my schedule to yours. It will have to be in the afternoon between 2-5 pm, so a weekend may work best. The total time investment of the warm-up, the sprints and cool down will only take 30 minutes max. You can practice with me at the Komagome spot (see photo above). It’s probably 70 meters long. If you are new to sprinting, I will ask you to go at about what you feel is 60% of your max speed.
Know that I am not a running coach, so if you join me, you are 100% responsible for your actions. I will guide you in a way that I believe is safe, effective and intelligent. And of course, the only fee you will pay is the energy you put forth in terms of calories. In other words, there is no fee to do this training with me. I am inviting you as a service to your health, growth, longevity, and happiness.
Thank you for reading. I look forward to comments and questions.
I am very excited to meet YOU, the salt of the earth, who is bold, excited to stretch your limits and join me at the party on the hill:-)
24-Hour Fasting – A Very Simple On or Off Approach
If you are looking for a way to lose fat and gain a multitude of other health benefits and like the idea of a simple “On or Off” approach to achieving them, I highly recommend 24-hour fasting once or twice per week. What I mean by an “On or Off” approach is that you are either “On” the fast where you are not consuming any calories or “Off” it and are eating as you normally do.
You Have Three Options When You Are “On” the Fast:
Water – purified or sparkling water
I put ¼ tsp of pink Himalayan salt in each 1ltr of water I drink for electrolytes.
A non-caloric tea or black coffee
This means no sugar, milk or cream in them as they have calories and will break your fast
How 24-Hour Fasting Worked for Me in Terms of Fat-Loss and Muscle Maintenance
I did this for several months during the summer of 2017 and had excellent fat-loss results. Why I say excellent results is because, during that summer, I ate more pizza, ate more hamburgers and drank more beer than I ever have in my life, but since I did 24-hour fasting twice per week, my body fat percentage was around 11% and my muscle mass was good.
I worked on my diet for 34 hours per week (48 total hours minus the 7 hours I slept each night during the fast) for about 2 months to achieve the above results.
Although the photo below may be more impressive in terms of being shredded, to attain this level of leanness was a full-time job for months and months and I don’t recommend it for health or as a lifestyle unless you are competing in a physique competition or your goal is to reach extreme levels of leanness. For this photo, I admit, that I did “Pump Myself Up”:-)
The work I needed to put into the physique of the photo above was 24/7, as I even dreamt of food constantly. I was on a very high-protein, medium carbohydrate, and very low-fat diet for months to achieve this physique in preparation for a physique contest in Tokyo. It was a great experience in many ways. However, measuring and calculating everything that goes into my mouth for months at a time doesn’t work for me anymore as a lifestyle. Now I enjoy a more relaxed, delicious, whole-food, health-focused approach to eating.
How to Do the Diet When You are “On”
Choose the day you will do the fast.
If you start it at 10:00 am on a Monday, you will refrain from eating until 10:00 am on Tuesday.
In the case that fasting scares you, start at 12 hours and each subsequent fast, add an hour or two until you reach 24 hours.
In the case of a 12-hour fast, you could start the fast at 7:00 pm and eat again from 7:00 am the next day.
Drink as much water, coffee, tea as you like.
If you like apple cider vinegar, add about 1TBS to every 500 liters (16oz) of water
When you break the fast, go back to eating as you normally would.
How to Approach the Diet When You Do 2 x 24-Hour Fasts Per Week
Make sure that you give yourself a 48-hour “Off Window” between your 2 x 24-hour “Ons”
To clarify, this means that if you do you fast between 10:00 am on Monday until 10:00 am on Tuesday, then you wouldn’t go back “On” another fast until, say, 10:00 am on Thursday until 10:00 am on Friday.
Experiment and find what days and times work best for you and go for it.
Why This Diet Works – Looking at How One or Two Days of Fasting Per Week Affects Daily Calorie Deficit
If you decide to do a 24-hour fast once per week, it works out to approximately a 12.5% deficit in calories over a week’s time. Twice per week would be about a deficit of 25% calories over a week’s time.
Breaking that down into a daily caloric deficit, here are the numbers:
For an average female eating 2,000 kcals per day, that a DAILY caloric deficit of:
250 kcals per day if you do a 24-hour fast once per week
500 kcals per day if you do a 24-hour fast twice per week
For an average male eating 2,500 kcals per day, that a DAILY caloric deficit of:
313 kcals per day if you do a 24-hour fast once per week
625 kcals per day if you do a 24-hour fast twice per week
As long as you don’t gorge (overeat) on your “Off” days, you will lose fat. If you are not losing fat on one 24-hour fast per week, “Gird Up Your Loins” (old school for “man/woman up”) and fast twice per week for 24-hours. The results are waiting for you and they come pretty quick!
Who May Like This Approach
I believe that this diet is especially good for people who know they want to continue eating and drinking high-caloric foods that they enjoy – such as pizza, hamburgers & beer in my case in 2017 – yet want to maintain or lose body fat while retaining muscle.
Tuesdays are our day off at LFBX and on that day, I don’t go into the gym and I don’t train intensely outside. It’s my thing. The other six days of the week, I train intensely for 20-30 minutes – usually very intensely. It makes me feel good and each training session is usually focused on one movement, such as the Deadlift on a lower-body day or heavy Supine Straight-Arm Cable Pullovers on an upper-body day. Recently I like doing 5 x 5 Training which is basically 5 rounds of 5 reps with a 2-minute rest between rounds. The reason I like it is that it’s simple and it’s hard. It’s just one exercise, which keeps it simple. The training intensity is at about 87% of my 1 rep max, which makes it hard. When I complete 25 total reps, the next time I train that specific exercise, I move the weight up by 2.5kg (5.5lbs) on barbells and 5kg (11kg) on cable movements. Deadlifts, being complex and on the heavy side, take longer to warm up on, so this 5 x 5 Deadlift Training below took me 26 minutes to complete. The 34-seconds video below is of one round and the weight I’m lifting is 97.5kg (214lbs).
The Supine Straight-Arm Cable Pullover is by far my favorite exercise this month. It rocks the upper body – the abs, lats, traps and shoulders. I highly recommend it. Doing it in the supine position (lying on your back) prevents any kind of cheating, so it’s highly effective. It’s excellent for swimmers, water polo players, and surfers as it mimics the butterfly and freestyle arm stroke. I’m using 50kg (110lbs).
That’s it on “Hard Stuff”. Let’s move on to the “Fun Stuff.”
Walking on Sunshine
Since Tuesday is my day off from work and training, I have all the time in the world to hang out with my cheerful wife Hitomi. This week we decided to go for a semi-long walk. The Tokyo autumn weather was more like summer weather minus the heavy humidity, so it was absolutely gorgeous.
We decided to eat the best hamburgers we know in Tokyo, which is Bareburger in Ginza. LFBX’s Designer Extraordinaire, Chris Lee, introduced us to it earlier this year. He also introduced us to The Gucci Store on the day he took us to Barebuger. He made me wear this $10,000 outfit and made Hitomi as happy as a clam by having her try on an outfit she really liked. Perhaps I’ll share more about this story on another day:-)
Across the Metropolis
We left our house in Sugamo around 10:20 am, headed down Hakusan-dori Avenue for about forty-five minutes and passed Tokyo Dome. We continued on through to Jimbocho passing many universities, book stores and eating establishments. Then we approached the Imperial Palace and walked around the moat until we reached Ginza. It was a beautiful walk on a perfect day.
How Many Steps Does It Take to Get from Sugamo to Ginza?
We arrived at Bareburger just before 12:00, so it took us about an hour and forty minutes to get there. We had a guessing contest as to how many steps we took. Hitomi said she thought it was less than 9,000 steps. I guessed that we took about 10,000 steps. My Health app on my iPhone said 9,444 steps. I didn’t look at the kilometers at the time, but according to Google Maps below, it was 7.9 km (4.9 miles).
Walking Fast or Fasting Walk?
I generally fast between 14-18 hours every day, and my last meal on Monday ended at about 5:30 pm, so I by the time we arrived at Bareburger, I hadn’t eaten for 18.5 hours, so I was feeling quite hungry. Also, Hitomi and I haven’t had beef in about six months, so this was a real treat! Since I am focusing on an LCHF (Low Carb High Fat) eating style, I forwent the hamburger bun. Hitomi got her burger on a salad, which is actually an option on the menu – similar to the Chipotle Salad Bowl concept.
Notice Hitomi’s knife-mark through her burger – she couldn’t wait to eat. Also, notice who’s portion is larger:-)
We ordered them rare, and man, we were raring to eat! They were so good!!! They get our highest recommendation.
Get Your Walk On, People!
We also recommend that you get out there every day, especially in the early hours to GET YOUR WALK ON for 20-30 minutes, especially before you eat or drink any calories. A few reasons why we highly recommend daily walking:
It’s just good for you and you know it:-)
It’s easy on the joints and doesn’t have to be “hard” to be effective.
It gets you outside in the early hours which has been proven to set your circadian rhythm so that you sleep more deeply at night.
It gets you some Vitamin D from the sun, which increases your immune function, strengthens your bones, increases your energy and lifts your mood if you suffer from anxiety or depression.
Walking as a Daily Way to Connect & Disconnect
We walk virtually every morning for 20-30 minutes as a break from work. It’s good to do on your own as a break or an active form of meditation. If you are in a relationship, it’s an excellent way to connect with your partner, by holding hands, talking or just being together without a computer screen, TV screen or cell phone screen in front of you.
Here’s an inside tip on walking that I do when I walk alone. I only breathe through my nose and try to increase the pace to where nasal breathing is challenging. This is not only invigorating, but I can also get my heart rate up between 60-70% of my max heart rate, so it serves as a solid cardio, fat-burning, sweat-inducing workout without the strain on the joints that running can cause. I use nasal breathing when I run as well, as it acts as a governor (speed limiter) that keeps me from running too fast and too hard. It keeps me right in the sweet spot. Give these a shot if they tickle your fancy.
Do the Walk of Life
To wrap it up, please get out and walk daily. Just do it. It can potentially add enjoyable years to your life. If you are in Tokyo or are coming to visit in the future and like burgers, Bareburger, is great. If you are living in New York, that is where the original Bareburger is. They also have vegan options on their menu.
If you have any questions or comments, leave ’em below.
Have fun Walking, Fasting, Eating and Enjoying Life.