PHIL DELAIRE 2.0 KEYNOTE SPEAKER

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"The Bridge" 

2.0 PRESENTER PROFILING: 
I'm going to be writing a freestyle blurb about each of my presenters for this year's 2.0 TO event as a way to inform and share my connection with these beautiful influencers.

***Sunday, September 20th at 99 Sudbury. www.julianho.ca/2-0 ****

SECOND UP = PHIL DELAIRE

CHEK PRACTITIONER LEVEL 4. Enough said.

I met Phil at the CHEK Holistic Lifestyle Coaching Certification Course in November 2014, held in Toronto. Our encounters were the most unassuming throughout the 3 days. We casually spoke about the days’ occurrences, a little shop talk, interests, photography, etc., nothing big, just natural, and without intention other than simply getting to know each other. When Paul Chek later introduced Phil to the crowd of 100+ students, my networking business side immediately came out unfortunately and FORTUNATELY! I thought Phil was a photographer hired by the faculty, commissioned to expand the company’s portfolio. Little did I know he was one of Paul Chek’s go-to-guys in Toronto! 

Fast forward a few weeks and I grew the courage to email Phil to meet in person. HE REMEMBERED ME AND AGREED! I was giddy!
This energy that I exuded at the time was so genuine and pure; it set the tone to my current friendship with Phil. When I look back, I think what a special opportunity it was to lock in some face time with someone so experienced in the field of study I am currently infatuated with. Learning about Phil’s highly influential impact on Toronto’s Granite Club as it’s manager for over 20 years, and the highly sought after coaching company he directs, I ironically grew to admire his humility more than his accolades. You would never know this guys’ influence and impact by simply chatting with him, he asks more about you and listens more to you, with no evidence of ego, no hint of pride, something rare in this day in age!  

Phil is a Certified Strength and Conditioning Coach (CSCS), a CHEK Practitioner Level 4, an HLC Level 3, and a double major in Film and Kinesiology. By industry education, Phil is qualified to integrate many different modalities including traditional exercise prescription, mind-body fitness, soft-tissue therapies, alternative healthcare and orthopedic rehabilitation. The way I see Phil’s caliber of education and experience is incomparable to anything less than the top in the country. He is the most low-profile major influencer in Toronto, acting as “the bridge” (a name his buddies call him), to worlds apart.   

At this point of his career, I believe Phil is in major works on personal endeavors, but is secretly working on something big. At 2.0, we will be fortunate enough to see a glimpse into his mind, but a mind of thoughts truly catered to the crowd and the context of the event theme of ‘Equilibrium’. His presentation on “Back to Basics” will enlighten and stretch perspective, but also tell us exactly what we already know. I believe he will bring us back to earth so that we can connect with each other, and ground ourselves in mind, body, and spirit.        

http://level4wellness.com/our-team/   

DR. MICHELLE CRISPE 2.0 KEYNOTE SPEAKER

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"Ms. Motivation"

2.0 PRESENTER PROFILING: 
I'm going to be writing a freestyle blurb about each of my presenters for this year's 2.0 TO event as a way to inform and share my connection with these beautiful influencers.

***Sunday, September 20th at 99 Sudbury. www.julianho.ca/2-0 ****

First up is MICHELLE CRISPE!!! My Opening Ceremony KEYNOTE SPEAKER. 

I love revisiting the memory of my brief but profound first encounters with Michelle. She was my personal training manager at The Yorkville Club Uptown many years ago. We connected immediately. She dished me clients like no tomorrow without question. She coached without coaching; led by example through her energy and confidence, and provided her staff confidence in themselves....she ninja'd us into self-empowerment, self-mastery, and self-reflection (yes, all of this in the 2 months of work at the club until she left for bigger and better things...had the feeling this bird needed to fly). 
Fast forward years of personal development, I dug deep into all the influential contacts in my life to help consult on my 2.0 endeavor. As I developed, they developed, and oh did Michelle fly far away from her PT management days. Michelle was soaring! Knowing me, I did my research and found out that Michelle was and currently is the celebrity fitness expert for‪#‎themarilynshow. Check out one of vids here: 
http://www.marilyn.ca/…/Septemb…/9_16_2014/PowerofPositivity
I had the balls to reach out to this now celebrity and she responded back with an unexpected and very kind and humble reply to meet in person. Even as I hold her in the highest regard, meeting her in person, I could sense this next level ora to her that I couldn't really explain. As if she was on cloud 9 24/7...refreshing to find someone practicing what they preach, walking their talk, and living their dreams. What made this connection out of this world was that she was accessible, open, and all ears about MY 2.0 idea! 
We have had a handful of meets over the year and I am proud to say we are working alongside one another on something very special. 
As we develop ourselves, we work on the "I". Yes, there is an "I" in TEAM. If there is no "I" in team, there is no team, there is no understanding of the self, there is no desire, goal, or dream that honors the principle of individualization. To formulate a deep sense of self identity, we need to formulate a dream/legacy. And with that, we need a "dream team". 
Michelle is a member of my dream team; my tribe. She is in my corner, a woman that I can trust, confide in, and collaborate with to make my dream come true. 
Michelle is a Doctor of Chiropractic, a bodybuilding champion, and a celebrity speaker and presenter. Check her out here: http://www.drmichellecrispe.com/
She will be sharing her thoughts on this year's theme EQUILIBRIUM, best practices to promote positivity, and exploring the power of mindsetting.

Holistic Fitness Class Video

Take a peek into my HOLISTIC FITNESS class at Lofts at 90 Sumach!!!

I've been teaching this private small group circuit training class for about 5-6 years now and am grateful for every single class that I teach. This class is my opportunity and privilege to teach my friends and family as they do not have access to the membership clubs in which I teach. Good friends and veteran participants Jeremy Benning and Francis Luta created this beautiful video for me which screams JULIAN HO! Love it love it love it!

Thank you deeply. 

Through this lovely video, I hope you can feel the magic that happens in this little tribe of a class. 

PS. Make sure you watch it in HD!

Ultramarathons Conquered! (Part 1 of 3)

Writing to you from a mind and body that has been recently challenged to the maximum! As you may or may not know, I competed in back to back weekends of Ultramarathon races. An ultramarathon is anything more than 42.2k (marathon distance). Last weekend I defended my title at the Muskoka Limberlost 56k Trail Ultramarathon. I not only won the race, but I broke the course record by 22 minutes! I ran for 5 hours and 26 minutes. I completed the Hat Trick! It was the race of my life. Everything came together for me that day and I am still pinching myself over the results. 

On Saturday morning, while you were still sleeping at 5am, I was running. Then when you awoke to a beautiful blue sky morning and the smell of fresh coffee brewing at 8am, I was running. Perhaps you spent the day in the hot sun relaxing, maybe on the beach or backyard gardening, or hanging out with friends brunching at 11am, I was running. Then as you took some time for yourself to afternoon nap, or TV watch or book read at 1pm, I was running. Finally, when you sipped on your afternoon tea, thinking about your evening plans, another thought may have popped into your head, at 2:28pm, Julian just finished running 80 kilometers. 

I ran 80 kilometers this past Saturday, July 18th, in 9 hours and 28 minutes. Can you believe it?! The feat of running for that long was something I knew I had in me, but many times throughout, I questioned myself, and even doubted myself. I had run the mild trail terrain Sulphur Springs 80k three years ago, along with a road 100k from Caledon to Collingwood four years ago, but to run up and down and around the tricky terrain and monstrous hills of Blue Mountain was nothing I've ever experienced. Apparently this is the most difficult 50 mile race in Northface's Endurance Challenge series in all of North America! From 5am to 2:28pm, I was running, fueling, listening, thinking, breathing, drinking, climbing, hiking, stretching, and more running. Even these simple tasks and behaviors, spread over a full day's worth of time and for some, a year's worth of run capacity, repeating over and over, with no compromise, stretches the depths of mental, emotional, and physical endurance. 

These two events were in the back of my mind since early last year and I am very proud that I am now standing in the reality of completion. The page has finally turned and I am relieved to be able to enjoy these feelings of closure and conquer. 

When you experience such a high in life, there is much glory to be had, but there are also down emotions to be accepted. I wanted to briefly shed some of my thoughts on this...

I am aware of this stage of 'post-ultra blues', and in defense, I am turning to other endeavors. My goal this summer is to learn how to swim more efficiently. I would like to pick up the hobby of DJ'ing. And spend more time with friends; ones that I have drifted from, and make new friends. 'Keeping busy' isn't necessarily the goal to push past the lull, but re-framing it to 'keeping engaged'. As I am aware and engaged, I am also taking the opportunity to embrace this stage of post-ultra blues. When I immerse myself in deep thought regarding my perspective over my emotions, I learn so much about myself. When we love and cherish emotions that are not normally embraced, but more so ignored and shoved into a deep dark corner, we lose the opportunity to evolve and open our minds. I believe we must take the time to learn from all of our emotions (positive and negative), thus allowing us to change from all of our experiences, and give purpose and meaning to our endeavors.  

I am energized by what is now and excited for what is to come.   

(Part 2 - My Ultramarathoning Deconstructed)

My Passions

The following was taken from the previous version of my website. I feel like I am shedding some old skin by upgrading my blog, but I wanted to honour this bit of the past because it is some of my best personal advice I could ever share with you!

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CHARITY & PHILANTHROPY – FEEL IT

“When I grow up, I want to help people”. As a kid in elementary school, I had no concept of how or why; I just had a feeling. 

“When I grow up, I want to help people feel strong and fit”. As a student in university, I had a small concept of how, but still no concept of why. I just had to make some money. 

“When I grow up, I want to help people achieve their goals”. As a young and eager trainer and instructor to the industry, I had a growing concept of how, and a righteous concept of why. I just had to prove myself. 

“When I grow up, I want to help people find balance”. As a fitness coach to the corporate world, I have a systematic concept of how, and a deeper concept of why. I just have to master it. 

“When I grow up, I want to help people…” As an enlightened human being, I shouldn’t need a concept of how or why, I just need to listen to that feeling.    

I run in races to challenge myself and hopefully inspire people. I work as a coach and trainer to educate people. I volunteer as a Pacer Bunny to GIVE to people.

HEALTH – BALANCE IT

Creating a balance between mental, physical, social, emotional, and spiritual health is what I seek. Creating a strategy forenhanced quality of life, personal growth, and positive lifestyle behaviours is what I strive. Creating an outcome of stability, happiness, and meaning is what I aspire.

FITNESS – LIVE IT

I have a deep understanding of the human body, how it works, and how it can be used to its fullest potential. Whether it be for everyday functional purposes, high level athletic performance and competition, and/or rehabilitative reasons, I wish to share my knowledge and experience with those who wish to receive it. I wish to practice what I preach, conquer my own goals, and master my own weaknesses, so that I can provide as an inspirational leader who is instrumental in helping others achieve their own aspirations and goals.

FOOD – ENJOY IT

Food is solely the fuel of life in some eyes; it is also the enjoyment of life in others’ eyes – I see it both ways. Food empowers people. Food allows me to express myself with cooking which paves my growing avenues of creativity, discovery, and happiness. I do not supplement, I do not diet, I do not count calories, I do not restrict; I do nothing that limits this passion of mine. But I keep in mind healthy eating habits, principles, and guidelines and I promote my perspective outwardly. When one stresses about food, it breaks positive patterns, and deters exercising habits. The answer to relieving stress is balance and control with food. Eat in moderation; portion control. Indulge but don’t overindulge. Choose quality over quantity. Feed yourself what you would feed your loved ones. You can’t out-exercise a bad diet.

MUSIC – FEEL IT

As music and mood go hand in hand, music and exercise pair perfectly. Music taps into my emotions through musical components such as lyrics, melodies, beats, harmonies, and rhythm. Some songs lead me to places in my memory that help me engage deeper into my running. Other songs pump me up and act as the spotter for that last struggling rep I would normally not push out. Songs positively distract my mind when under stress and over-thought, and provide me pinpoint focus when jumping rope. Music creates a soundtrack for my long rides on the road and helps shape the rhythm of my revolutions. When I am able to connect to a song through one or all of the components of music, it elevates my mood to another level and directly affects my output of energy. Music is the common denominator of mood and exercise, thus conveying the fact that it is an essential tool for success in health and fitness.

FASHION – EXPRESS IT

I am fascinated by fashion’s ability to create such an impactful message without words. Fashion is freedom of expression. What we wear, how we wear, and why we wear the clothes we have provide us a sense of individuality or uniqueness that we as social beings crave. I believe the way our emotions connect so deeply to music, fitness, and food is analogous to the simplicity of how we dress. The feeling of slipping on new pair of shoes, buttoning up that perfectly fitted suit, or sliding on a rare pair of eyeglass frames is simple fulfillment of desire. Fashion is more than a passion and creative outlet; it is a hobby, enjoyment, and practice, which contributes constructively to mental and emotional health and well-being.

Are you ABUSING the gym?

Dear Athletes,

Last week I wrote about TABATA’S; the most intense protocol for high intensity interval training. I concluded that the Tabata protocol can be an effective method of high intensity training if used in balance with complementary protocols like Yoga, Flexibility training, Restorative conditioning, Massage therapy, and Myofascial Release therapy.
That means with lots of YANG (energy out), we need to rebalance with YIN (energy in)!
I hope you find some equilibrium with your exercise regimen as it will make you better at Tabata’s and all the other activities you wish to pursue.

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Are you ABUSING the gym?

After listening to my mentors Tim Ferriss and Kelly Starrett enlighten listeners on “the good, the bad, and the ugly of Cross Fit” podcast, I’ve come to a reminder-thought on the purpose of the GYMNASIUM.

In ancient Greek times, the gym was functioned as a training facility for competitors in the public games of the Coliseum. It was also a place for socializing and engaging in intellectual pursuits. Is this how we still use it? We train, but for what reason? Do we engage or do we disengage when at the gym? Do we find ourselves or look to lose ourselves?

I think we’ve manipulated our perspective on the affect the gym has on our lives and as consequence, we abuse it’s usage. The gym was meant as a training ground, a place for deliberate practice, a place to refine skills and abilities, and a place for learning and achieving flow states.

Now, many people seek the gym as a place to shed calories (as if the calorie was the end all and be all currency of fitness success!?!?). Many people seek the gym as a cathartic dump for their sweat and stress release. Many people abuse the gym as adrenaline junkies; over-training to pump up their egos, while simultaneously running away from truth, honesty, and responsibility.
Harsh reality yes, but a reality nonetheless. I see it daily.

Whether you abuse the gym or use it to disengage from reality, it is extremely important that we regain perspective of the gym as a training ground for activities of higher importance: LIFE.
The gym is the stepping stone to SPORT, PLAY, LIFE-LIVING, and MOVEMENT AS EXPRESSION. We fine tune skills and proactively engage with others and ourselves so that we can approach the more important activities in life with more confidence, finesse, and ease.

Concluding takeaway:
The gym is not the event. The gym is not the race. The gym is not the performance. THE GYM IS THE COMPLEMENT.

Let’s bring back the learning, the socializing, and the deeper purpose that this shrine of a place once used to be known for.

Let’s lose some FAT!

“Become a DETECTIVE, not a dieter.”
“Count your HORMONES, not your calories.”

Here is a great article I found that will change the way you think about weight/fat loss, if you are currently unsure. (note: article was published in 2012!!! Old news??? Not in the least!)

An old client asked to start working out with me again, hoping to get in some hardcore sessions as a “quick fix” so that she could be beach body ready, lose some weight around the midsection, gain that six-pack she’s never had.

What did I do? I sent her this link instead. Is this being uncaring?

In regards to coaching, I hope people catch on that empowering with self-education is the best way to encourage self-improvement. If I were to have given her what she wanted without going the educational route, I would be robbing her and robbing myself of the opportunity to make a difference. Rather than make a quick buck and receive a pat on the back for it, I chose integrity. If only all of us seize these opportunities….

Hopefully she reads and reflects….and then re-approaches!

Continuing thoughts on Productivity

Happy Chinese New Year everyone! Kung Hay Fat Choi!

Last week, I asked the question “Is Sleeping Productive?” because I was confused with my inability to sleep in, nap, and rest on the holiday Monday. I felt anxious to work, excited to be productive! But could not fulfill this feeling because it was a holiday. I took away the fact that outlining goals/expectations for rest is just as important as outlining goals/expectations for work.

As I gained clarity on my query, I took into consideration these two important insights:
A. Routinely, Mondays are workdays, therefore subconsciously, the necessity to be productive was a classically conditioned response (I felt like Pavlov’s salivating dog in realizing this…)
B. “Work” reflects my identity and purpose so not being productive makes me feel unlike myself (though ultimately, work/life separation is crucial…)

When we don’t feel productive, we don’t feel accomplished and fulfilled. It is simply a part of the human condition. For others, work is just a means to an end (I sometimes envy those people). My issue (or advantage!?!?) lies in the fact that my passion and career are blurred; whether we are in the same boat or not, you may know someone, live with someone, or love someone that identifies with this predicament. Here are a few quotes that have helped me control my work/life balance:
1. “You cannot be really first-rate at your work if your work is all you are”
2. “If you win the rat race, you’re still a rat.”
3. “No man ever said on his deathbed, I wish I had spent more time at the office.”
4. “We have entered a new age of fulfillment, in which the great dream is to trade up from money to meaning.”

I hope these quotes provide you a sense of insight as they have for me.
I admire people that are ultra productive, but aspire to be like those that can balance ultra productivity with a great lifestyle.

We put much attention on output, but not enough attention on input. Forward-thinking, we must emphasize:

• RESTORATION
• SELF CARE
• SELF MANAGEMENT
• REGENERATION

I look forward to continuing our adventure into the world of mobility, flexibility, and Myofascial release therapy to enhance our physicality, but more so our mentality and thereby our productivity!

Work hard, play hard, rest harder!

Is SLEEPING PRODUCTIVE?

As the final hours to this wonderful weekend start winding down, my reflection back on this wholesome long weekend excites my attitude for the week ahead.
Last weekend, I was struck with a high fever, something I have not had to endure in over 2 years. Having overcome the sickness, it prompted me to speak in my classes about the power of sleep and the habits we practice when sick. Only when we are truly at our lowest of lows, do we believe in the healing power of sleep. The shift in perspective dawns upon us when we are desperate and vulnerable. The best practices of self-care and restoration switch on as if pre-programmed, and continue as unrelenting protocol until immediate results are conceded. We become our own Doctors, Nurses, Therapists, Scientists, Pharmacists, and healing Mothers.
I concluded that we need not reserve our best practices for times of sickness, but use them as frequently as possible. Broth-based soups, hot ginger lemon honey tea, hot compresses, tiger balm, epsom salt baths, porridge, congee, fresh juices, clean eating, and plenty of sleep should all be a part of our daily regimens. The way I see it, our over-productive society is sick, and the symptoms are simply dormant, waiting in the shadows for that tipping point. However pessimistic that may sound, the majority of us are over-worked and suffer from Adrenal Fatigue, pre-disposing us to sickness and disease. So why not use sleep to our advantage, not solely for when we are feeling under the weather.
I offer up a concluding perspective: sleep should not just be seen as a raw necessity, but a strategic investment.

As much as I try to share positive habits of productivity, I struggle with them. Today I spent the majority of it laying around, sleeping, reading, watching, listening, napping, etc. I struggled to not be productive. Ironically, I experienced moments of major discomfort while laying in my comfortable bed! Is productivity an addiction? Is productivity a syndrome? Does the act of sleeping during the day make you less productive in the present moment? Or does it make you more productive in days to come? Arianna Huffington says in her brief Ted Talk,
“I studied, I met with medical doctors, scientists, and I’m here to tell you that the way to a more productive, more inspired, more joyful life is getting enough sleep.”http://www.ted.com/talks/arianna_huffington_how_to_succeed_get_more_sleep?language=en

Productivity is defined as “the effectiveness of productive effort, especially in industry, as measured in terms of the rate of output per unit of input.”
YOU GET OUT WHAT YOU PUT IN.
I think my struggles to be calm with the idea of sleeping as productivity versus being typically on-the-go productive is confronted by my inability to set my limits and expectations on what needs to be produced. This realization helped me channel more specific PRODUCTIVITY HABITS:
– Setting daily AND weekly to-do list goals
– Prioritizing these goals based on time requirement and time sensitivity
– Identifying my potentially limiting factors or obstacles to complete these goals
– Plotting Action Plans to avoid these obstacles or Plan B’s if obstacles are faced
Cal Newport from Study Hacks: Decoding Patterns of Success says, “With the right productivity habits, the same goal can be accomplished in a less stressful, more reasonable manner.”

I conclude with a Yoda like send off:
Although my destination may be crystal clear, the path to it may become foggy. All I must do is take it one sleep at a time.
Good night.

Conquer the Cold

As my dad and I walked two blocks from my car to a lunch spot near his office, we could not sustain our conversation due to the bone chilling coldness.
It is those moments that beg me to question whether or not we should hibernate like bears, rather than fight the winter. Maybe it’s mother nature’s way of telling us to slow down, stay in, and relax. Unfortunately, in our productivity-based society, it would be unacceptable to hibernate. So, if that remains our fate, we must resort to intelligent and effective coping strategies to conquer the cold. Way below are 5 practices I commit to.

On another note, I have been back to writing since I undertook my “2.0” event planning and have found a great balance. My urge to write is less out of duty, and more out of therapy. Here are links to my updated website blog articles. You may have already read them from facebook or from a previous email. If so, please forward to friends and family that may be interested.

http://www.julianho.ca/what-is-2-0/

http://www.julianho.ca/paleo-just-google-it/

http://www.julianho.ca/new-years-syndrome/

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Here are some best practices I use to ‘CONQUER THE COLD':

1 – Nature vs. Nature Fabrics (e.g. Goose Down Puff Jackets)
Using leather, goose down feathers, and furs to cope with mother nature seems to work the best. To some, it may be seen as animal-cruel, but I see it as honoring the animals. I thank them every time I put on my pieces (I really don’t, but the thought has crossed my mind) :p

2 – Tech vs. Nature Fabrics (e.g. Winter Tights)
Using smart technology-backed fabrics are the ultimate for base-layering when performing outdoor activities like skating, skiing, snowshoeing, running, cycling, etc. Never layer with cotton as it will soak up moisture rather than wick it away.

3 – Consume as if you were sick with the flu (e.g. Ginger/Lemon/Mint Tea)
When we get sick, we consume things like hot tea, porridge, congee, pho, hot broth-based soup, etc. Why are these practices just reserved for when we are sick? Heating up from the inside out is the most efficient and effective way to condition your immune system. Just like we workout our musculoskeletal system, our immune system needs the endurance as well.

4 – Hygiene (e.g. Epsom Salt Baths)
At the end of a long day of teaching, I can’t wait to fill my bathtub with Epsom Salts, a few drips of Almond and Jojoba oil, and warm-hot water….with some candles to deepen the experience. I would have been remiss to have purchased my pre-construction condo with a ‘shower only’ option…how is this even an upgrade? Every time I finish the bath, I feel invincible. I feel physically detoxed, skin exfoliated and fresh, and my mind is meditative and calm.

5 – Hormonal (e.g. Cold Shower Finish)
Every morning I dunk my head under the tub faucet in cold water. After every hard workout, I spend 30 seconds bracing in cold water. I have started this practice in December and haven’t looked back. I find it extremely therapeutic. It wakes me up and offers relief from inflammation. I feel the most alive when I work out, and when I take cold showers….causation is an increase in circulation.

* Principle with heat development is “inside out”. Create heat internally and thus experience it externally.

** If you have other tips, please share with me!

What is “2.0”?

What is “2.0”?

2.0 is a fitness start-up.
2.0 is a community of forward thinkers.
2.0 is software.
2.0 is a mindset, lifestyle, and vision.
2.0 is education in action.
2.0 is diversity as a resource.
2.0 is the future.

What is “2.0 TO 2014″?

“2.0 TO 2014″ was a Toronto charity fundraising event where group fitness professionals from Toronto, shared their diverse talent of teachings through a continuous 3 hour movement class.
The 3 hours stringed together mini 15 minute classes that ranged from Athletic Conditioning, Yoga, Bootcamp, Pilates, Dance, Flow Movement, Martial Arts, Strength Training, Boxing, to name a handful.
The proceeds were donated to The Boys and Girls Clubs of Canada via the Rogers Youth Fund.

3 Quotes that inspired 2.0 TO 2014

“Human communities depend upon a diversity of talent, not a single conception of ability”
—Sir Ken Robinson
“A dream you dream alone is only a dream, a dream you dream together is reality”?
—John Lennon
“We are human because our ancestors learned to share their food and their skills in an honored network of obligation”
—Richard Leaky

Paleo… Just Google It

Hooray! I am pleased to say I have been “PALEO” for the last 2 weeks!
If you don’t know what this term means, then get on the bandwagon and read up my friend! —-> The Paleolithic Diet
Main streamed and “colloquialized” into the 21st century by Loren Cordain and his Jedi-like pupil Robb Wolf through their books, The Paleo Diet and The Paleo Solution, respectively. To put it interestingly, eating PALEO refers to avoiding anything industrialized/commercialized/agriculturalized. (I will expand further down).

The new year resolutions-driven January has been a busy one to say the least. When I attempt to answer questions like how to lose belly fat, how to eat healthily, how to detox, how to gain lean muscle mass, etc, I can’t help but reply, “just google it”. Truthfully, these open-ended questions can take hours to explain. Everything we do is so relative and individualized, a one answer fits all approach is nearly impossible.
Generic “how to” questions test any coaches ability to regurgitate facts and data. It is unreasonable to provide a high-quality answer that is simple to follow, without sounding like an insincere “just google it” jerk….until last Wednesday!

Midway through my Wednesday evening Metcon3 class at The Yorkville Club, I was dropped the bomb of a question: “how do I lose this belly fat (motioning the oozing squeeze of her belly fat)”.
In a moment of sympathy/frustration/clarity, I put the question out to the rest of the class, in hopes of involving others (secretly hoping to have a dietitian or doctor step up to the plate). No luck. Crickets.
Instead of replying “just google it”, I set my feet, took a deep breath, and re-framed the question: “instead of looking at how to lose this belly fat, how do we gain this belly fat?” Critical thinking through inductive reasoning (bottoms up approach) was my methodology.
Instead of answering with a laundry list of best practices (as I have done hundreds of times) with “exercise 5 days a week, eat leafy greens, drink half your body-weight in fluid ounces daily, sleep 8 hours daily, meditate, do strength training regularly, don’t count calories, eat grapefruit, take omega 3 supplements, eat superfoods, etc.”, we worked through the bad practices, aka the limiting factors.

When you re-frame a question, you flip it upside-down and inside out, and are thus able to see it differently and answer it more effectively:
How do I lose belly fat? vs. How do I gain belly fat?
How do I gain muscle mass? vs. How do I lose muscle mass?
How do I eat healthily? vs. How am I eating poorly?
What makes me stressed? vs. What makes me calm?
*Negations of questions do not work as effectively as antonyms.
(E.g. “How do I gain belly fat?” is more effective than asking “How do I not lose belly fat?”)

My class ended up sharing solutions to the million dollar question, while I effectively guided a unique facilitation instead of answering in the “just google it” way or the dreadful “laundry list” lecturing way.

Back to Paleo:
1. Avoid industrialized/commercialized/agriculturalized foods, or
2. Eat Meat/Vegetables/Fruits/Nuts/Seeds.
>Two approaches to frame the process. Same outcome. Benefits to Paleo:
1. Gain energy, lean muscle mass, mindfulness, and productivity time.
2. Lose excess body fat, toxins, fatigue, and negativity.
Two approaches to frame the benefits. Same outcome.

To be honest, I have been 98% Paleo to 2% non Paleo, but nevertheless, I feel as accomplished with my eating habits and choices as I do if I were to have trained for a marathon. For me, the difficulty of working on diet and nutrition is much more difficult than physical activity. Not doing something is much more difficult than doing something. Saying no to baked goods, bread, rice, refined sugar, and oh so tasty wine, have been very challenging, but now having done so, it inspires me to continue forward because of the benefits I feel and see.

I understand there are many nay-sayers to the Paleo way, as there are to any and all forms of non-conventional eating, but if a process/system encourages you to do more good and less harm, then why not? Whatever the process may be, whatever the system may be, heck, whatever the way of thinking may be, if it brings good to your life; don’t mess with a good thing.

>Try Paleo for 30 days. If you never try, you’ll never know.
>The solution may not be your answer but how you frame your question.

New Years Syndrome

As this first week into 2015 comes to an end, the contagious energy to become a better human being is at its highest. Gym determination to resolve life’s problems is back on top of the priority list. People seem to be sprinting out of the gates, forgetting that the Tortoise always ends up winning the race.

I am in the works of planning another Specialty Fitness Program for Rogers’ Employees and can’t help but be seduced by the momentum that everyone else is on. The turning of a new leaf seems to be the drug of choice. As to be expected, I would ride the wave and come up with workouts and exercises that hit while the iron is hot and produce a hard-core, metabolic, HIIT, power, and athletic-oriented program.

Do I go the easy route and just plan to KILL KILL KILL? Or dig a little deeper and KILL KILL KILL with care, with responsibility, with awareness, with education?
Truth be told, the momentum wave of 2015 has motivated me to clean up shop, but not in the physical KILL SPREE manner that most people are on, i.e., I have not resorted to hitting the gym hard-core.

Instead, I have said goodbye to my daily baked good and coffee. I have rid myself of the “oh I can eat anything because my metabolism is super high” attitude of the holidays. I have restocked all of my vitamins and supplements that support my Auto Immune Skin Disorder. I have said no to technology in the bedroom. I have definitely smartened up and “KILLED IT”, but not in the way that most ‘resolvers’ have been doing.

Smartening up can be understood and acted upon in many ways. So resorting to using and abusing exercise with ‘two-a-days’, signing up for a ‘cold-pressed juice cleanse’, and setting unrealistic ‘beach body/destination wedding’ goals and expectations, just to name a few clichés, are considered big rookie mistakes by now.

“When we eat correctly for our metabolic type, eat high quality organic foods, eat regularly to maintain our blood sugar levels in an optimal range, get to bed at a reasonable hour and learn to manage our stressors, the addition of an exercise program of any type becomes truly therapeutic and offers disease prevention.”

As Paul Chek advises, only until our sleep, diet, and stress are managed optimally, we can then commit to, and therefore reap the benefits of our hard-core exercise program.

How do I end this…. instead of clinking glasses to a new year of 2015, let’s cheers to 2014, hopefully people will take the time to learn from 2014 as we cannot control what happens in 2015.
Happy last year!

Sincerely,
Julian

I finally conquered THE UNDERPASS PARK BOULDER!

I told myself I’d buy a membership to a rock climbing gym if I was able to climb around and over in one attempt; basically to test my commitment. I’ve been practicing 1-2x a week for 30 minutes at a time since my return from my South East Asia trip (it was in Railay, Thailand where I developed an interest in climbing).

It’s fun, challenging, and humbling to do things that you aren’t naturally good at. My forearms and grip strength were never my forte. But with time and practice, I proved my weaknesses wrong, since I wasn’t able to do the Boulder before my trip.

I wonder which climbing gym I should trial????

The Limberlost Challenge 2014

“Julian’s 56k trail ultra marathon win in Muskoka came as no surprise” says my girlfriend, as unbiased as possible. Unknowingly, on my 2nd lap, I had told her bluntly “I’m going to kill it, I’m going to win this (race)”. By the 4th lap, she said “I could just tell he was going for the win”.

The 56 kilometer race was comprised of 4 x 14 kilometer laps around the best that Muskoka had to offer in regards to terrain. Trails covered in hidden roots, scattered rocks, fallen trees, rickety bridges, mud-filled paths, deep puddles, urdle height boulders, boggy uphills, carpet-like mulch, and dodgy downhills.

I was in flow: my body yearned for water and electrolytes throughout; 2nd lap watermelon; 3rd lap stretch; 4th lap pineapple, so I gave it those. I listened, it responded.

I listened to music to keep me focused. I started off running against the other racers, duking it out for rank, but over time, the thrill of conquering the trails, the precision to pace, and the mindfulness/awareness for fuelling changed my reason for running. I ran for Time. No matter what came in my way, be it a fast competitor, a slow competitor, a river crossing, hidden rocks, a fall into a bush, a foot cramp, a stomach stitch, Sun fatigue, or dehydration, beating the clock kept me running. My yearning to beat my previous time was a stubbornness I never knew I had in me. My determination to endure discomfort for 5 hours and 52 minutes was a force to be reckoned with and a force to be afraid of.

I learned that being in the zone or in flow is a very powerful state of mind. It can show you your true potential; things you never thought possible.

I learned that the elements to achieve flow comprise of psychological and physiological awareness and balance.

I learned that we are more afraid of what we CAN DO than what we cannot do.

I’m afraid of what’s next …

Dairy-Free Chocolate Milk Green Smoothie

Julian’s Post workout Non-dairy Chocolate Milk Smoothie

By popular demand, here is the recipe for the dark green/brown/purple smoothie drink I carry around during and after my classes. It is my super refreshing and nutrient dense Chocolate Milk substitute…boy have I come a long way since recommending regular chocolate milk to clients and students for a post workout drink. It is free of dairy, gluten, soy, and processed foods. Clean to the system and very regenerative after any workout.

Makes approx. 16 ounces (i.e. a pint or 2 servings)
Time to prepare: 3 minutes
Equipment: High powered Blender (e.g. vitamix, blendtec, etc.), mason jars

In order of assembly:
1 cup frozen blueberries
1 frozen banana
1 scoop chocolate Vega protein powder
0.25 cup walnuts
1 tbs chia seeds
1 tbs raw cacao nibs
1 tbs gogi berries
2-3 leaves of dino kale
2 handfuls of spinach
2 cups water
2 cups rice milk (or coconut milk or almond milk)

Another version that is quite similar is found on my girlfriend’s blog here:
http://eatliveandlovelife.blogspot.ca/2013/04/my-go-to-green-smoothie.html

What’s the deal with smoothies anyways?
Check out my Q&A blog post http://www.julianho.ca/qa-smoothies/

Get creative with fueling your body. Make it a new hobby.
We are what we eat and drink, so eat and drink beautifully.

Mind Over Muscle 2.0

Created to showcase the enjoyment, effectiveness and advantage of team-work over solo-work through competition and cooperation.

...To offer multi-dimensional variety, in hopes of sparking creativity in movement not just in the gym (on the court), but also beyond the gym (off the court).

...To stimulate curiosity about one’s mind-body connection and how to continually value it, respect it, and optimize it.

...To encourage positive lifestyle habits through soft coaching, leadership by example, co-coaching via social media, and communal assignments.

MOM 2.0 was born out of my yearning to go above and beyond not only as a trainer and instructor, but as a lifestyle coach. I am passionate about sharing what I learn and experience because there is so much life value to holistic health, fitness, and nutrition. With MOM 2.0, I had the freedom to apply new teaching techniques and skills, I had students that were open-minded and patient, and I received immediate feedback. This teaching environment motivated me to be innovative, creative, and strategic with each lesson plan. MOM 2.0 made me want to be a better coach.

I aim to experiment with industry-leading, forward-thinking training techniques, and alternative methods of cuing and coaching. I hope to redefine the delivery of “group fitness” programming with an unconventional approach to group dynamics, movement and body management. Due to the experimental nature of this class, my teachings are not 100% tried, tested, and true. Know that you are my focus group, my dependents, my liberators, and my success stories.

The purpose of this program is to offer an experience that delivers challenge, excitement, reflection, and ultimately, change.

As my MOM 2.0 following grew stronger in volume and energy, I became more accountable to each and every one of my teachings. My lesson plans no longer stemmed simply from the latest exercise trend and technique, but additionally stemmed from the latest philosophy, quote, or article that was rousing my mind. With MOM 2.0, I was able to educate through fitness; teach life lessons using fitness as the platform for delivery.

Within this written documentary, as a means to provide insight to the MOM 2.0 experience, I have provided excerpts of my correspondence to my students.

For this sequel set of classes, I would like you to wrap your minds around the act of refinement, focus on the details, practice the art of mastery, appreciate the smaller things, further yourcraftsmanship, think outside the box, and learn that you still have a lot to learn.

I would like you to bring your open mindedness, set your font to bold and be confident, and come with an empty stomach, figuratively, be hungry to work hard.

They say you are what you eat, but can you eat the way you want to be? We eat what is available to us. We eat according to our social activities. Do you eat according to your goals? Do you eat according to your ideal optimal lifestyle?

As much as coaching should be about the students; I was learning from them as much as they were learning from me. My philosophy: I strive to be a teacher as much as I dedicate to being a student. MOM 2.0 has taught me more about myself than any class I have taken, any lecture I have listened to, and any workshop I have attended.

The spotlight that shines on a coach is apparent, but during a game, the coach steps into a different role, one that is behind the scenes, out of the spotlight. As a ‘mediator’, the coach can observe, appreciate, be mindful, and learn from the participants and the game that they play. The full 60 minute class transforms into an organic learning process.

What I have been taking away from these 2.0 sessions is my enjoyment of being a coach that mediates; admiring the players playing, while still guiding softly. This ability gives my career meaning and purpose.

Introspectively, MOM 2.0 has been transformational. Changing the way people think about health and fitness through structured actions and classes is truly “next level”, aka “2.0”. In this case, thoughts have influenced actions. The glimpse of what comes next is through MOM 2.0’s curtain call. In this case, the team’s last bow comes in the form of an action that influences thought.

I have always thought of “2.0” as the next level in fitness; faster, stronger, smarter, and tougher. But as I grew to understand what people took away from each class, it was beyond skill building and technical mastery, it was life enhancement and positive change.

As your coach, I have made a gift in your honour to Right To Play. Words cannot describe the power of what we have created. At its simplest, we are a group of adults playing together! Having this right to play is something I am grateful for, hence why I have decided to donate to this charitable organization. It is through this philanthropic action that the legacy of our Team Mind Over Muscle 2.0 will continue to echo throughout our lives and beyond.

I am honoured to have been able to lead you through this beautiful journey.

Continue to 2.0.

The way we interpret holistic fitness and health is truly ‘Mind Over Muscle’. The way we motivate ourselves to get out of what we put in is truly a ‘2.0’ effort.

“Love of humanity”, “what it is to be human”, and “private initiatives, for public good, focusing on quality of life” are definitions of philanthropy. This is ‘3.0’.

As one chapter ends and another one begins, I end off with a new and improved send off,

Act 2.0, Think 3.0,

Julian

Julian’s 2.0 Holistic Fitness Event

This video showcases the accumulation of my career efforts. It represents my life’s work thus far. Though small, grassroots, organic and humble, this single drop, into the ocean of fitness events around the world, hopefully represents the future of fitness. My goal was to bring together many talented instructors from around the city, ranging from yoga to cross fit, dance to bootcamp, pilates to pre-natal, minimalist to choreographed, and cycle to MMA, to showcase our potential to work together to deliver a premier fitness event experience like no other.

The event started with opening remarks to introduce the event charity, The Humber River Hospital Foundation, and motivational words to set the tone for the hours to come. It quickly shifted into the YANG portion whereby 12 high intensity movement instructors put the attendees through 10-15 minutes of their teachings. The day flowed into the YIN portion whereby 2 yoga instructors regressed the high energy into a calming and relaxing energy. Our appetites were satisfied with the YUM portion whereby post-recovery quinoa salad bowls, date and nut energy-replenishing bars, and refreshing green smoothies were consumed. While taking in the yumminness of the food, our thoughts were provoked by a Doctor of Naturopath, a Practical Everyday Nutritionista, and a resilience teaching Life Coach. Closing remarks were made to leave participants with positivity and success.

Many thanks go out to the instructors that dedicated their time and effort. Without them, there would be no 2.0.
Many thanks go out to the participants that pushed themselves through a physically and mentally challenging experience. Without them, there would be no 2.0.

2.0 does not represent the next level of skill or merit. It represents the next level in human interaction and delivery of life enhancing information. I created this event in hopes of underlining togetherness, camaraderie, teamwork, community, in the name of philanthropy and good will.

Be on the lookout for 3.0!