Sprinting – An 80-Second Total Life Upgrade – In Action

Sprinting – An 80-Second Total Life Upgrade – In Action

A Quick Post about Sprinting in Action

I want to share with you a brief post on what a round of Sprinting 10 seconds up a hill looks like.  For those more interested in the nitty-gritty of this type of training, read this detailed post here about how and why I recommend this type of training.

Sprinting is Simple

I want to inspire you to give sprinting a go by showing you that it isn’t hard.  All you need is a pair of reliable running shoes, a good slope that is safe to run on and timer of some sort.

Here’s a 15-second video of one of the eight rounds.   The slope of the hill is steep, so you can see that generating speed is challenging. This keeps it intense yet safe on the joints.  When I first saw this video I was surprised how slow I am actually running. Inside my body, I feel that I am pushing as much speed, power, and energy as I can muster.

Sprinting in the 6th Most Populated City in the World

Sprinting in Tokyo around 10:00 am can get busy!  I thought it was funny how many people were on MY so-called TRACK today – LOL.  It shows you that 13 million people living in central Tokyo can fill up even the steep side streets during normal waking hours.  I wonder if there are any good hills in Shanghai, a city of 24 million people.

It’s Yours For the Taking

Some people hear me talk about “Sprinting” and I can see them mentally shy away from attempting it.  As you can see from the video above, it’s really simple and you can choose the speed you sprint.  Start at about 60% of your max and each week edge it up by about 5-10%.  You will be at virtually 100% speed in a month or two.  The benefits are life-changing!

Thank you for reading.

Be Extraordinary!

Bodhi

3 Game-Changing Commitments for Successful Fat-Loss

3 Game-Changing Commitments for Successful Fat-Loss

Commitment vs. Comfort

Most of us are lazy in one or more areas of our lives.  I think we can honestly admit that.  Most of us like it comfortable and cozy all the time.  However, in order to transform your body, you are going to have to get over being lazy, comfortable and cozy.  There is no easy way around this.  If you want to transform your body by losing 5kg, 10kg, or 20kg of fat, you are going to need to get committed to being uncomfortable for a while.

You will need to move more.  You will need to let go of some food addictions.  You will need to prepare your own meals and stop eating food from the convenient store or restaurant.  You will need to get better sleep, which probably means getting to bed earlier.  You will need to experience much more trial and error. You will be uncomfortable.

Commitment is a Decision

I have had the pleasure of seeing clients “Click into Commitment” suddenly after training for over a year.  There is a magical moment when they decide that it’s time to commit not only to training but also to their fat-loss goal, by changing their approach to eating.  That is the moment when they do the work that is required to reach that fat-loss goal and they make it happen.  I am here to put the flame under your butt and say, “Why wait?”  I am here to inspire you to minimize the time it takes you to “Click into Commitment”.  Now is the time to make that decision.

Commitment Needs a Clear Plan

Once you know what your Extraordinary Goal is, you need a daily plan with weekly accountability to make it happen. As a client of LFBX Gym, you have that support.  We have a very detailed questionnaire and process that indicates to us a client’s most limiting factors, so we can craft the most effective fat-loss plan for them.

If you are not a client of LFBX Gym, we offer the highest level of training and diet coaching at our facility in Sugamo, Tokyo.  For those who either live outside of Tokyo or just prefer online coaching, we’ve got you covered as well.  Please see our FAQ here and for further inquiries, send us an email at [email protected]

Commitment Rocks the World

I want you to Rock Your World!!  There is nothing more exhilarating than that.  In order to do so, you will need to get over all shyness, hesitation, inhibition and bullshit.  I have seen this in myself over the years and I see it in my new clients who are cherishing comfort over Extraordinary Transformation.  Playing small is no fun at all.

I understand that we are all humans and we have these inhibitions and fears.  I get it.  Some of us feel bashful to be measured each week, report our daily weight progress to our coaches, or even ask questions that we need clarification on.  I get it.  And I say, “Let em go, people!  GET BOLD!  GET COMMITTED!”  Once you do, you will feel so good about the person you are becoming.   If your Extraordinary Goal is to lose 5kg, you can achieve it within 4 to 6 weeks if you are committed.   If your Extraordinary Goal is to lose 10kg, you can achieve it in approximately 2-3 months max if you commit.  You can do this.  You can completely rock your world with your commitment.

Commitment Approaches – Easy to Hard

I am offering you 3 Bold, Life-Changing Commitments to implement below.  All are effective.  All require you to enter the arena to fight and spend yourself on your worthy cause.   All will allow you to transform your body, your mindset, your health and your confidence for your Next Extraordinary Goal that you will set thereafter.  Here are those 3 commitments in the order of difficulty.

Commitment Level 1 – Make a Commitment in a Supportive Community

At LFBX Gym, we have a community connected by email and by a Facebook Group.  This is a perfect place to make a commitment.  It’s safe, you have fellow comrades in there that have the same or similar goals as you and you have me and Hitomi cheering away for you 24/7.

I recommend the following steps:

  1. Decide the date you are going to reach your Extraordinary Goal.
  2. Find a great photographer and book a photo shoot on the date you are going to reach your Extraordinary Goal.  If you are in Tokyo, I can recommend some top-notch photographers that are reasonably priced.
  3. Buy the outfit you are going to wear for that photo shoot.  One that is too small for you now, but will be perfect when you hit your goal.  Make sure it is something that you absolutely love and excites you to be able to wear.
  4. Make an announcement of your Extaordinary Goal to your community.  In our case, it would be within our private Facebook Group or in our Monthly Newsletter for our clients.
  5. Get to work on achieving your Extraordinary Goal!

Commitment Level 2 – Make a Public Commitment on Social Media

Social Media, is a perfect place to make a bold commitment.  It’s not as safe or comfortable as our LFBX Gym Community, where you have fellow participants with similar goals and a team of coaches constantly cheering for you.  It’s more “Real World” where you might get some negative comments or some kind of sympathetic coddling from friends or family who could say something like, “Oh, you look just fine as you are.  You don’t need to lose weight.”  You may stir up jealousy as well as you start attaining your Extraordinary Goal.

Embrace whatever comes your way and realize that this is all good.  You are not doing this to “get attention” and admirers.  You are doing this to live the best version of you – healthy, strong, self-reliant.   This Social Media Approach is excellent at getting more skin in the game.

I recommend the following steps:

  1. Decide the date you are going to reach your Extraordinary Goal.
  2. Find a great photographer and book a photo shoot on the date you are going to reach your Extraordinary Goal.  If you are in Tokyo, I can recommend some top-notch photographers that are reasonably priced.
  3. Buy the outfit you are going to wear for that photo shoot.  One that is too small for you now, but will be perfect when you hit your goal.  Make sure it is something that you absolutely love and excites you to be able to wear.
  4. Make an announcement of your Extraordinary Goal on the social media of your choice.  I recommend Facebook and/or Instagram.
  5. Get to work on achieving your Extraordinary Goal!

Commitment Level 3 – Make a Commitment that Scares the Crap Out of You

This is what I have done and what I recommend for anyone that is seriously committed to losing unnecessary body fat. This puts you on a stage, under a spotlight in the most uncomfortable situation you can think of in terms of pressure.  It’s good pressure.  It’s not a competition where you have to prove anything to the hundreds of people there.  It is a place where you can be absolutely proud of what you have accomplished.  It is a place where you can celebrate overcoming your laziness and comfort to attain a body that not only serves you but also looks fucking amazing.  

I recommend the following steps:

  1. Decide the date you are going to reach your Extraordinary Goal.
  2. Find a physique contest of some type that you can enter around the time of your Extraordinary Goal.
  3. Get a coach, contact me or another coach that you trust can get you results.  Make sure the coach you hire not only has the knowledge and experience of transforming clients but also has an amazing body and optimum health, right now.  Work with a coach that is an excellent role model of what you are aiming for.
  4. Get to work on the plan that your coach gives you.

Are you Seriously Committed?

Be honest with yourself.  If you are seriously committed, share what you are seriously committed to by commenting below.  If you are an LFBX Gym Client, let’s get on it!  If you are not, and need support, contact us.  We will guide you, step by step to your Extraordinary Goal.

Thank you for reading.

Be Extraordinary!

Bodhi

Luxurious Dining – Park Hyatt Tokyo-New York Grill

Luxurious Dining – Park Hyatt Tokyo-New York Grill

Once a Month Luxurious Dining

Instead of going out to ordinary restaurants several times per month, we have decided to go to one extraordinary place once a month.  As our influence, service, and income grow, we will be enjoying luxurious dining more and more.   We chose The Park Hyatt New York Grill, in Shinjuku for lunch last month and this month, as we know it delivers a whole lot of happiness.

The Kenyons

Extraordinary Service and View

The Service at the New York Grill is Top-Notch.  They take such good care of us and give us first-class treatment from the moment the elevator door opens on the 54 Floor until we pay our check.  The General Manager, Tobias Schreiner is such a heart-centered guy.  He’s very sincere and I’m always happy to see him.  Our total experience at the New York Grill is generally about three hours of pure enjoyment and relaxation.

The view of Magnificent Tokyo and Yokohama from our table

Hitomi’s Favorite Bread and Butter in Tokyo

Last month, we went to the Park Hyatt New York Grill and Hitomi was beside herself with the bread and especially the BUTTER.  She went on and on for a few weeks about how good that butter was.  Here is what that bread and butter looks like up close from the eyes of the Bread Predator Hitomi.  She isn’t normally a Bread & Butter-tarian unless she is somewhere fancy like this.  She gives Joel Robuchon the #2 spot for his boldly buttery CWAAAAAAZON (aka croissant)!  Seriously, If you like croissants, give Joel Robuchon’s specialty bakery a try – it’s a 2-minute walk from Shinjuku Station.

Bread and Butter of the Gods

Omnivory vs. Carnivory

The New York Grill offers several choices, such as steak, fish, pork, and a vegetarian curry as the main course and an amazing buffet filled with salubrious salads, delectable meat dishes, and tantalizing cheeses.  Hitomi satisfied her omnivorous side and I enjoyed my carnivory completely.

Omnivorous Hitomi

I ate the steak but didn’t touch the mashed potatoes, asparagus or garlic.  No, no, no!

Carnivorous Bodhi

I did eat more fish and meat…

Which I found on the bountiful buffet.

A Big Breakthrough in Overcoming Gluttony

Gorging has been an issue for me since childhood when faced with a buffet. My gluttonous side has always won in the battle of wills between smart and stupid.  I would eat, without fail, until I was painfully full. Today was different.  I ate consciously and truly enjoyed each and every bite.  It was truly a breakthrough for me and I accredit that to the carnivore diet, as it is the only diet where I feel I have conscious control over the amount of food I eat.

The Best Dessert Bar in Tokyo

I told my star client, Peter Von Gomm, that we were going to The New York Grill and he said, “Good luck with the dessert bar, Mr. Meat.”  The “Mr. Meat” was his jest at my new carnivore diet.  I told him that I thought I could resist the temptation for high-quality sweets but couldn’t guarantee it, as I had failed miserably in the past.  Well, I didn’t have a single bite of anything but fish and meat today, keeping my title as Mr. Meat.

Temptation from Hell – Level 1

Temptation from hell – Level 2

I overcame the hells and have arrived at my heavenly table, overlooking the 2020 Olympic Stadium with my dessert – I call it “Piscivore’s Delight”.

Sanctifying Our Date Day

Tuesdays for us is always a date day.  We spend 6 days a week working together morning to night, so Tuesday is our day to enjoy downtime together.  Today is obviously our luxurious lunch date day.  Sometimes we go to Ueno Park.  Sometimes we go shopping at Costco.  Sometimes we go to the beach and sometimes we just lay around and chill all day.

Partnership is Highly Recommended

It’s so good to have a partner to connect with and share with.  I was alone for 14 years, so I know the other side of not having a partner – being a lone wolf.  It can be really good to have your own time and space, but finding a partner that is truly a team player, is a game-changer.  Everything about my life is better with HItomi, period.  Life is so much more full and enjoyable with her presence.  If you don’t have a partner and want one, make it a priority to make it happen.  Plan how you are going to make it happen.  Don’t leave it up to chance.  Life with a partner you love and who loves you back is very rewarding and fun.  Yes, there may be fights and issues that arise and each of those fights and issues can make the bond deeper, richer and more loving.    Growth is there for us if we consciously choose it.

Thank you for joining us today.  I hope you found some goodness in what I have shared.

By all means, if you are in Tokyo, go to the Park Hyatt New York Grill for Lunch or Dinner.  If you like nice drinks, amazing live Jazz music and a gorgeous nighttime view of Tokyo, go to the New York Bar, which is also on the 54th Floor of the Park Hyatt.

Enjoy the Luxuries of life, my friend.

Be Extraordinary!

Bodhi

Finding Out What Works For You Can Change Your Life

Finding Out What Works For You Can Change Your Life

“There is only What Works and What Does Not Work, given what it is you are trying to do.”

–Neil Donald Walsh, Conversations with God, Awaken the Species

Waking With the Monks Works for Me

I woke up this morning at 4:30 am, which is the time I have woken up every day for the past two months.   It’s the time I will wake up every morning for the next year or more. Why would I do such a silly thing?  I do this, because I have a very clear picture of who and what I will be three years from now.  I realize that I am able to help all of my training and coaching clients face to face each week -27 amazing clients at the time I am writing this.  I also realize that by increasing my learning while improving my writing and speaking skills, every day for at least the next 3 years, I will be able to help millions of people.  That works for me.

Writing First Thing in the Morning Works for Me

It’s Tuesday and it’s my day off each week.  I know that I could sleep in, but I choose not to. Writing every day for two hours first thing in the morning, between 4:45 am and 6:45 am, excites me.  It’s pitch black outside.  It’s absolutely silent and it’s just me in front of my Mac with a topic like this, thinking and writing about useful things that I understand or am leaning about that could help people experience a higher quality of life.  Every morning I aim to finish a blog and publish it.  If I don’t complete it with the first two hours, I aim to publish it by the end of the day.  This fills me up; it works for me.

Working Long Hours Works for Me

Some of my close friends say that I work too much – too many hours each day.  They say that I need to enjoy life a little more.  I understand where they are coming from and sometimes agree.  I also realize that what I am doing with my work really excites me and uplifts me.  Yes, I may work a lot, but that work is very fulfilling to me, so I feel that I am enjoying it.  I also feel that I am creating something that extends beyond me, which will increase the enjoyment, excitement, and upliftment for all involved.  So if I look at the number of hours I work each day and the number of days I work per year,  yeah, I may be working a lot, but that work truly works for me.

Reading Two Hours Per Day Works for Me

As I kid, I hated reading.  In high school is when I had to plan and read full books like “The Catcher in the Rye” and “Huckleberry Finn”.  I don’t believe I finished either one of those books/assignments.  I don’t know why, but I just couldn’t get into them.  Now I read at least two hours every day.  The more I read, especially on topics such as mindset, health, fitness, lifestyle, the more educated I become and the more I am able to share with my clients, customers, and readers.  I love it and it definitely works for me.

30 Minutes of Daily Training Works for Me

I own a gym and there have been times that I didn’t train much at all because I didn’t have my work-life balance in order and felt completely burned out.  Recently I train 6 days a week for about 30 minutes.  I love this.  It gives me a break from mental work, gets me out of my physical comfort zone by testing my strength, speed or endurance.  It’s a very simple approach that looks something like this:

  • Wednesday: Heavy Deadlifts
  • Thursday:  Light Mobility work & stretching
  • Friday: Full body Muscular Endurance Training (lighter weights mixed w/a bit of cardio in between)
  • Saturday: Heavy Upper Body Work like L-Sit Holds and Heavy Cable Pullovers
  • Sunday: Light Mobility work & Stretching
  • Monday: Full-Out Hill Sprints (10 seconds full out with 90 seconds walk back recovery x 8 rounds)
  • Tuesday: Our day off where we usually go for an extended walk of 90 minutes or more for fun

This type of balanced training plan makes me feel good, look good and doesn’t require too much time; it works for me.

Eating on the Floor Works for Me

Although 4-9 hours of my workday is training clients, I spend a great deal of time sitting on a chair in front of my computer working.  The more I sit in a chair, the tighter I feel my body getting, so I decided that for the next 6 months or so, I would eat all of my meals at home sitting crossed-legged in the middle of the floor or on our 8F deck that overlooks Tokyo.   No leaning on anything allowed:-) Sometimes it’s uncomfortable, but I feel it working for me in that my lower back, hips, and hip flexors are loosening up.

Going to Bed at 8:30 pm Works for Me

I have a sweet feeling of being an 8-year old again, hearing my Mom saying, “Honey, it’s 8:30! Time for bed.”  40-years later, I am back to the same bedtime schedule:-) In order for me to sleep around 8 hours, and wake up by 4:30 am, that means 8:30 pm is my time for bed.  Cute, right?  Some nights I don’t get to bed until 9:30 pm, but many nights I am in bed by 8:30 pm and sleeping soundly within 3-seconds.   It’s definitely not ordinary, but I am loving the deep, restful sleep that I am enjoying and finding that I am waking naturally between 3:50-4:20 am, well before my alarm rings at 4:30 am.  7-8 hours of sleep works nicely for me.

The Carnivore Diet Works for Me

I have been doing the Carnivore Diet and I’m finding that it is working for me better than any other approach to diet so far.  The digestive issues such as gas and bloating that have bothered me my entire life, are gone.  I only need to eat twice per day, around 10:30 am and 4:00 pm and have no desire for snacking whatsoever.  My addiction to certain foods, cravings for sweets, and my predilection to overeat, have all disappeared.  This fascinates me.  If you want to know more about this diet, check out my previous post on it.

A Few Notes on What Doesn’t Work for Me

Finding what doesn’t work, through a great deal of trial and error, has helped me find what does work. I would like to share a few things that have guided me along the way.

Unkindness Doesn’t Work for Me

Grudges, expectations, jealousy, competition, trying to prove myself and lack of compassion have been issues that I have been struggling with my entire life.  These are parts of myself that I don’t show most people but have clearly been a part of me and obviously don’t work.  I am learning to let them arise as they always have and immediately find what it is in me that is causing it, not the action or the inaction of the other person or people involved.  I then find what is it that I can resolve within myself to solve the issue.  Taking 100% responsibility and being decisive in how I am going to resolve the situation is working for me.

A Raw Food Vegan Diet Doesn’t Work for Me

Recently I did a “Raw Fruit & Veggie Diet” based on a protocol from Dr. Robert Morse for 90 days from April to July 2019 in order to heal my body. So from 4.11.2019, I embarked on an all raw fruit & veggie diet omitting all other foods and drinks except for water.  I started out at 77.6kg (171lbs), worked through a week of withdrawals from caffeine and was on my way finally reaching a body weight of 65kg (143kg) at the 90-day mark.  Some stretches of days I ate only grapes and I really enjoyed that.

Biggest issues with this Diet:

  • I constantly felt chilled to the bone – the only time I could heat my body up enough to sweat was when I got in a 48-degree Celsius bath (118 degrees F)
  • I was hungry every 2-3 hours
  • I felt addicted to dried fruits such as dates and figs and sometimes couldn’t stop eating them
  • I completely lost my sex drive for three-plus months-  my wife was not happy about that:-)
  • I lost over 5kg (10lbs) of lean muscle mass
  • I completely lost my desire to train-exercise

I’m not attacking this raw food vegan approach, as my wife eats about 60% raw food, especially fruits and she looks and feels great.  She can do 4+ chin-ups, has a six-pack and works from morning to night with me, so it’s working for her.

Watching TV Doesn’t Work for Me

I think there are many great things on TV, Netflix or Amazon Prime and I will watch a movie with my wife 2-4 times a month and I really enjoy them.  Daily viewing just doesn’t float my boat, so I don’t do it.

Please Take Inventory and Find Out What Works for You

I wanted to share my experience with you, in hopes that it might inspire you to take a deeper look at things you are doing that may not be working for you.

I realize that most of my clients don’t go to bed until 1:00 am.  Then they get up around 7:00 am, so they are getting 6 hours of sleep.  Is this you?  If it is, do you feel like you are functioning at a high level?  Are you making healthy food choices?  Are you reaching for coffee first thing in the morning and some carby-starchy-sugary food to start your day?  Is this working for you?  If it it, AWESOME!!  If not, please take a look at things that you can do that work, given what you are trying to do.

Please take a deep look at aspects that you feel aren’t working for you in your life.  Ask me for help if you need it.  I will help you the best I can.

Thanks for reading.

Be Extraordinary!

Bodhi

 

6 Steps to Get Your Walk On

6 Steps to Get Your Walk On

The First Step – The Talk

Recently I have been intrigued by exercise early in the morning before most Tokyoites are out and about.  I was getting too caught up in being too busy with work and realized that although our mission at LFBX Gym is to help people achieve the highest level of mindset, health, fitness, and lifestyle that they desire, I was not keeping my fitness on point.  So I thought of ways to remedy this.

The Second Step – The Walk

I found that walking with my wife, for about 20-30 minutes was a perfect approach.  Here’s why:

  1. When I walk with my honey it is at a pace that we are able to hold a normal conversation.  We talk about life and there is no computer screen, cell phone, book, food or whatever in front of us. Just the road, sidewalk, a few people and cars here and there.  It’s a great way to communicate.  It’s also a great opportunity to hold hands.
  2. It gets us out in the morning sun or rain communing with as much nature as possible, which has been proven to set our daily circadian rhythm for deeper sleep in the evenings.   See this short article, by Dr. Chatterjee  4 Simple Tips to Help You Sleep for a few tips on better sleep.
  3. It’s a perfect time to get some solid exercise on an empty stomach, in a fasted state.  For more on the benefit of fasted exercise, see Micheal Matthew’s post.
  4.  Walking is an exercise that is kind to the joints, gives excellent cardio benefits and is just so easy.

The Third Step – Making it a Daily Habit

We found this to be a very enjoyable habit that brings energy to the rest of the day.  Some people view exercise as something that requires time that they feel they need to spend on other things; however, I see intelligent exercise, such as walking, as an investment that pays dividends by increasing focus, decreasing emotional and mental stress and adding a sense of accomplishment that you are taking your health into your own hands.

The Fourth Step – Tracking Your Progress For Fun

The recent trend in health is Health Tracking.  I can see how it can get out of hand, as I generally err on the side of minimalism, but I do find it fun to quantify my efforts and gamify fitness a bit.  Here’s a previous post on my 4 Unique Ways to Track Health.   If you have an iPhone, and you want to track your steps, you can use a simple app called Health.   You can see the specifics of how to track your steps in Tip 6 in the Health link above.  I have found that when I walk at a solid pace, I get approximately 1,000 steps per 10 minutes, so in order to walk 10,000 steps, it would take about 100 minutes (an hour and 40 minutes) for me to log in that many steps per day.  I’m sure that I could ‘step it up’ a bit, to make it an even 90 minutes.  There are days that I do this but I definitely don’t make it a “must-do” every day.  This could easily be done with a 3 x 30-minute walk approach throughout the day: 30 minutes in the morning, 30 minutes in the afternoon and 30 minutes before or after dinner.

The Fifth Step – Start with 10 Minutes Out and 10 Minutes Back

My suggestion to my clients who don’t deliberately practice walking each morning, is to wake up 30 minutes earlier than usual, have water, tea or coffee without any calories in it, set their timer on their phone for 10 minutes and walk in one direction.  When the timer goes off, they come back home and they are done.  I suggest that they listen to a favorite Audible book, podcast or songs that make them feel good.  If they want to be more natural, of course, they can just walk and enjoy the sounds of nature and the world around them.  Mantras are also good during walking as the walking sets up a very nice rhythm through tempo and the sounds of footsteps.  These mantras don’t need to be esoteric or based on spiritualism or religion, they can be as simple and fun as “I love to exercise.” Or “I am magnificent.”  Being creative with these is a lot of fun in itself.

Walking to Shinjuku from Sugamo

The Last Step – Enjoy Ramblin’!

If you are looking to feel better, sleep deeper and just know, intuitively, that moving a bit more is healthy, please implement walking into your day.  10,000 steps is a very nice goal, and I believe that even 20-30 minutes first thing in the morning will make a beneficial and noticeable difference in your life once it becomes a habit.

Thank you for reading.

I always look forward to any comments.

Be Extraordinary!

Bodhi the Ramblin’ Man