Saturday, July 25, 2009

Are you the Entrepreneurial Kind?

When I first wanted in on this gig, I thought to myself "Am I the entrepreneurial type?" Many people out there wonder if they have what it takes to duke it out in the competitive world of internet marketing. From, it is said that "an entrepreneur is a person of very high aptitude who pioneers change, possessing characteristics found in only a very small fraction of the population." The word entrepreneur originates from the French word, entreprendre, which means "to undertake." The Merriam-Webster Dictionary defines the entrepreneur as one who organizes, manages, and assumes the risks of a business or enterprise.

There is only one problem with this dictonary defininition. People want a business they can succeed at without any risk involved. This is part of the new-aged "give me everything faster, better and for the best price" attitude. The majorady of serious people looking to start a business online want to to trust in something with a good track record. Being an entrepreneur is all about the mindset. You may hear this a lot in your travels, but it's true. From, these are just some of the characteristics an entrepreneur must have in order to be successful:

~Do what you enjoy because people will hear the enthusiasm in your voice among other things!

~Take what you do seriously, how can anyone else if you don't?

~Plan everything-this is where writing down your daily/monthly and yearly goals comes in handy.

~Become a shameless self-promoter (without becoming obnoxious). Master web 2.0, and you can't lose!

~Become known as an expert. This is where writing articles, creating youtube videos and blogs play a big role.

~Invest in yourself. Always be up for educating yourself. Just learning html is a good step in making yourself more valueable.

~Design your workspace for success. You must have a room where you can block everything else out to get what you need done in a day.

~Take time off. This one is my favourite, because everyone needs a little down time! You should develop some kind of fixed working schedule even if you want to start part time.

There are many traits an entrepreneur must have in order to be sucessful. That doesn't mean one has to possess all of them to get started. If you have the desire to work from home, take the time to make it so. There will be times if discouragement, but you'll need to focus on the small milestones and the achievements you make along the way. It keeps things fun and interesting. Once you meet one goal, set another! So are you the "entrepreneurial" type? It takes a strong person to make that initial decision to go for it, but that doesn't mean you have to quit your job right away. You can't win if you don't bet!

Thursday, July 2, 2009

"low carb" meals vs. "controlled carb"... the key‏ (e-mail I got that I wanted to pass along)

One of the problems I see with "diet talk" is that nobody seems to agree what "low carb" really means... One person may think of "low carb" as an Atkins style diet with as much fatty sausages, hotdogs, and nitrate processed meats as you want and virtually no carbohydrate based foods at all.

Another person may view "low carb" as 40% of daily calories coming from carbs instead of the traditionally recommended 55% to 60%.

If you think about it, in a 40/30/30 type of diet, the majority of the calories are coming from carbs, so that obviously can't be called "low carb"...yet some people do call it that.

Because of these drastic differences in how different people view the term "low carb", sometimes my clients are confused as to what I recommend.

First of all, I don't recommend "low carb" or "high carb" per se... I don't think it's vitally important to have any sort of exact ratio. I think everyone needs to explore for themselves how they feel at different ratios of fat, protein, and carbohydrates.

After all, the most important aspect to your success is your total caloric intake vs your caloric expenditure over a given time period.

But where carbohydrate intake becomes important is in how it can affect your hormones and blood sugar in your body and stimulate cravings. You could tell someone to eat 2500 calories/day of a higher fat and higher protein content combined with reduced carbs and they may actually finish the day at 2500 calories because their appetite is satisfied.

However, tell that same person to eat 2500 calories per day in a high carb fashion, and they may end up eating 3000 or more calories per day because the higher carbohydrate diet stimulated their cravings and they ended up overeating.

I know personally, if you throw a big steak in front of me and a big pile of vegetables, my appetite will be satisfied when I'm done that meal and for hours afterward. However, you throw a big plate of pasta in front of me, and I'm gonna devour the entire plate, and then head back for seconds and maybe even thirds.

This is what happens for a lot of people... once you start eating large portions of carbs like pasta or rice or cereals, it becomes hard to stop and then you're craving more carbs an hour later too!

So what I've found to work best for me, and a large % of my clients in the past is to eat in a "controlled carbs" manner... this doesn't mean atkins style... it means very reduced grains, zero refined sugars (to the best of ability of avoiding), and instead, getting almost all of your carbs from vegetables, fruits, and maybe beans on occasion.

This ends up being very similar to the hunter-gatherer type of diet of meats, eggs, nuts, seeds, fruits, and veggies, which I believe is the healthiest way to eat.

Sometimes it just takes thinking a little differently about the way you eat and what's considered "normal" in order to get rid of some of the useless grains and sugars in your diet.

For example, why do we need to eat a burger on a bun? Most people don't even think of doing it any other way because that's what's "normal".

One of my favorite lunch meals lately has been cooking up a grass-fed bison burger with no bun, and then I top it with grass-fed cheese, sliced avocados, diced onions, and salsa. I have a big side of sliced fresh veggies like carrots and red peppers (with hummus sometimes), and then maybe have a little bit of fruit or berries on the side too.

What you end up with is a meal that's pretty well balanced between protein, healthy fats, and healthy carbs instead of overloaded with the refined grains from the typical hamburger bun.

Think about breakfast too...
do you really "need" the toast with your eggs, or can you do much better with loads of veggies with your eggs instead? That's what I like to do for breakfast... eggs with cheese and loads of veggies, avocado (yeah, avo's are one of my favorite foods), and some green or white tea (or lately I've been really digging this mango yerba mate tea...mmm) with a little raw honey. So I get my carbs from the veggies and the little bit of raw honey instead of from the typical toast and orange juice that loads you up with extra carbs.

...Just some ideas in case it helps you to think differently about where you get your carbs from.

Oh, by the way, if you're looking for some great balanced meal plans for fat loss without having to do all of the planning yourself, check out this new program:

Hope you're enjoying summer and confident in your lean healthy body... if not, start taking action now to change that! No excuses.

Til next newsletter,Don't be lazy... be lean.

Mike GearyCertified Nutrition Specialist
Certified Personal TrainerFounder - &

Wednesday, July 1, 2009

In celebration of Canada Day, here's an e-mail I got that I'm passing along :)

Here's to my fellow Canadians! :)


1. Smarties

2. Crispy Crunch, Coffee Crisp

3. The size of our footballs fields and one less down

4. Baseball is Canadian

5. Lacrosse is Canadian

6. Hockey is Canadian

7. Basketball is Canadian

8. Apple pie is Canadian

9. Mr. Dress-up kicks Mr. Rogers ass

10. Tim Hortons kicks Dunkin' Donuts' ass

11. In the war of 1812, started by America, Canadians pushed
the Americans back...past their 'White House'. Then we burned
it...and most of Washington, under the command of William
Lyon McKenzie King who was insane and hammered all the time.
We got bored because they ran away, so we came home
and partied...Go figure..

12. Canada has the largest French population that never
surrendered to Germany.

13. We have the largest English population that never ever
surrendered or withdrew during any war to
anyone. anywhere. EVER.

14. Our civil war was fought in a bar and it lasted a
little over an hour.

15. The only person who was arrested in our civil war was
an American mercenary, who slept in and missed the whole thing...
but showed up just in time to get caught.

16. We knew plaid was cool far before Seattle caught on.

17. The Hudsons Bay Company once owned over 10% of the
earth's surface and is still around as the world's oldest company.

18. The average dog sled team can kill and devour a full
grown human in under 3 minutes.

19. We still know what to do with all the parts of a buffalo.

20. We don't marry our kin-folk.

21. We invented ski-doos, jet-skis, velcro, zippers, insulin,
penicillin, zambonis, the telephone and short wave radios
that save countless lives each year.

22. We ALL have frozen our tongues to something metal and
lived to tell about it.

23. A Canadian invented Superman.

24. We have coloured money.

25. Our beer advertisements kick ass


26. The handles on our beer cases are big enough to fit
your hands with mitts on.

OOOoohhhhh Canada!!

27. And we don't bomb our allies.

28. oh yeah... and our elections only take one day.