WellnessNetwork

Physical & Health Educator

Transform Your Morning

2015-03-13T07:44:00.001-07:00

The other day I read an interesting post on entrepreneur.com around time management. Most times I scan through articles and take a few mental notes before moving on. However, this one was extraordinary and so I had to print it off for my planning.

Recently, I have been teaching full time, personal training, writing for four different website and mobilizing a small startup from my place of residence in Nova Scotia. All of this has compounded together in the past month causing me to think strategically about my time management. No matter who you are, time management is not an easy thing. If you have kids and a spouse and travel a lot for work, you may want to use this blog as a good reference to schedule your days. If you are single and working two jobs, keep reading…

Since reading this article, I have implemented two things in my day that are changing my life. From family time to work time, everything seems clearer and more effective. Here are a couple strategies I am implementing everyday to balance my life.

15 and 30 minute time blocks

First, I have broken my mornings into 15 and 30 minute time blocks. each morning I wake up at 6am. I have ‘Ryan time’ between 6am and 8am (prior to school). So here is my morning.

6-6:15: Check emails and respond

6:15-6:30: Schedule all social media/blog posts for the day

6:30-6:45: Check on year plan, goals, etc. and plan for the day

6:45-7: Read one of my books

7-7:30: Jogging or resistance training session

7:45-8: Prep all food for the day

8:15: arrive at school ready for the day

Now, most of you are probably thinking that I live a boring life. However, the important thing to keep in mind here is this is the plan that works for me given my goals and my priorities in life. I always was a morning person, but this 15 (and sometimes two 15min blocks) minute block strategy has lessened my stress, allowing me to focus during my workouts and while reading. My mind just seems more organized both emotionally and intellectually for the day. Finding a schedule that works for you is important so don’t be afraid to try different things to see what works to keep you balanced with your priorities.

2. Post it notes

The second thing I implemented from this article was the ‘post it note’ strategy. This is basic, easy to implement and very useful. It helps me balance my ambitions and passions! Each night prior to bed I take only one post it note and write down all of the things I want to accomplish the following day during ‘ryan time’. This list is centred around my priorities aside from my regular teaching job. It also allows me to remain focused if the day gets out of hand with tasks and errands. Once all tasks are completed on the post it note, I recycle it and create a new one before bed for the next day. Limiting myself to 5-7 post it notes per week keeps my task management proficient and my effectiveness towards others very high.

Ultimately, both approaches give me less stress, more organization and more energy to direct to my workouts and allow my sleep patterns to improve. For me, working out and eating great (physical and nutritive wellness) come easier than time management, energy management for intellectual and emotional wellness. Implementing these strategies are allowing me to work on more areas of wellness which makes me enjoy my days so much more. Tweet me @wellnessrf and let me know how you organize your days!

Ryan Fahey

Why Bother Blogging?

2015-02-23T12:58:00.000-08:00

Good day everyone. Recently some people have been asking me why I bother blogging so much. To be honest, sometimes I find myself asking the same question. But, my life mission is to reduce obesity and to educate others on wellness and everything it encompasses, so why not speak out, right?

However, as people have asked me for different wellness and fitness content on multiple occasions, it has becoming increasingly easy to answer questions and give them resources. For example, the other day someone wanted to know about a corporate wellness program. I pulled up my blog, searched ‘corporate wellness’ and produced two articles and an example of a large Atlantic Canadian leader in corporate wellness. I did this in two minutes.

See, blogging for me is more than just a passion. It is education. My blog has become a resource for tons of professionals across the world. It has also been used on multiple occasions as a teaching tool for student engagement.

I have set my blog up since 2011 to be easily navigated to find information quickly that would otherwise be archived on larger websites. Its a beautiful thing to be able to pull reputable content from your own website which can be relatable to peoples’ needs.

My blog has served as a section of professional development as well. From being a guest blogger for different companies to implementing a new initiative it can serve endless purposes. This can easily become a reality for you as a reader of this post. Why not start your own website, share your educated opinion and be able to use those articles and opinions to help strengthen future opportunities in your life? It sounds like a win/win to me.

So, if you are sitting on your couch wondering how to move forward with your career or with a certain hobby of interest, why not start your own blog? It can’t hurt you, it can only help you become more educated and write more effectively.

Ryan Fahey

Canadian Olympic Athlete Interiew: Jenna Martin-Evans

2015-02-14T05:36:00.000-08:00

For those of you who don't know Jenna Martin-Evans, you should. Jenna is a native of Bridgewater, Nova Scotia. In 2016 she is going to be a two time Canadian Olympic athlete for team Canada. As Jenna prepares for the 2016 Olympic Games in Rio, Brazil, she is seeking sponsorship and people to help her share this journey together. Recently I was able to connect with her to ask her about how she has become such a strong athlete as a track and field runner to be able to run at the highest level. Here is what she had to say:

1. What originally got you interested in track and field?

What originally got me interested in track and field was that it was different from any of the other sport I played. I love team sports, but this was a sport that I could isolate myself with and there's no greater feeling then crossing the line in first. I naturally had a gift that drew me closer to it and when I met my soon to be long-term coach and mentor, Charles Scarrow, it was the beginning of a great venture in which the term "the sky is the limit" became real.

2. Out of all of your experiences, which race stands out the most and why?

It would have to be 2012 Olympic trials in Calgary. It was the 400m final and my last chance/last race to qualify for the Olympic games in London. The night before the 400m final I was up until 3-4:00 a.m. with a fever and the sweats, and the whole morning and afternoon I just could not shake the sickness, even my warm-up was off. But something within me was at peace-I knew it was going to be a good day. Standing behind my blocks waiting for the "On Your Mark" command, an even bigger switch turned my mind, I remember the feeling to this day and I whispered to myself, "I got this". I knew the peace that I felt was the Lord reassuring me that he was with me, and he carried me home to finish in 51.53 seconds to qualify for the Olympic Games.

3. Which race was your hardest race and why?

Honestly cant think of the hardest race, I have certainly had many many races I was not pleased with and questioned myself and my ability. However, that is part of the sport and that is part of anyones life and job. There is going to be hard and challenging times but when you come out in victory it makes it all worth it.

4. What are you most excited about with your training? Why?

I am excited that I am finally healthy. It has been a challenging past couple of years battling injuries and having most question why I am still racing and think my running days are over, but nothing is too hard to overcome with the grace of God. As of now I am still progressing back into shape and hope to be back on top for outdoor season to compete at the Pan American Games in Toronto and World Championships in Beijing this summer.

5. If you could give one piece of advise for aspiring athletes, what would it be?

NEVER give up. There has been so many times in my career where I wanted to stop because I didn't think I could get through an injury or something trying in my life. I was at a point in my life where I didn't even enjoy running anymore-I was border line depressed, but I still got up, thanked God, and kept rolling. You get through the battles and once you do, the other side is even sweeter!

6. What do you think is next for you as a leader and an athlete?

What's next is to continue working hard and smart towards my goals. Also, to continue to reach out to the youth who aspire great things, to hope I can somehow make a difference in one of their lives. It doesn't matter where or what we come from-we can achieve great things.

I am excited to see Jenna run in Rio in 2016. Her authentic leadership is a true example of being a great role model for Canadian youth and children. She is an amazing person, an even better athlete and she has remained true to herself after all her years of running at the highest levels. Anything is possible with a lot of hard work and dedication and Jenna has proven this to be true! Feel free to contact Jenna to follow her journey to Rio @Mz_Can_eh_D_n

Ryan Fahey
Physical & Health Education Specialist
B.A Human Kinetics
CPTN Canada

What Do Wellness & Canada's Best Managed Companies Share?

2015-01-31T04:34:00.001-08:00

Two weeks ago I had the privilege of facilitating a wellness workshop for a National restoration company by the name of First On Site or FOS. It holds the prestige of being named one of Canada’s best managed companies for two consecutive years! FOS deals with industrial and home restoration. Long story short, they save your damaged goods from disaster and destruction. After speaking with the Director of Operations for Atlantic Canada, we both agreed that it would be ideal to deliver a high quality health and wellness workshop to their branch managers. As leaders, they understand the importance of living and leading a balanced life. Receiving the opportunity to facilitate this workshop became an early highlight of this new year!

A total of 11 branch managers were in attendance for my workshop. One of the assignments we did as a group was to break down the six domains of wellness and they are:

Physical/Mental

Emotional/Social

Occupational

Intellectual

Each manager examined each domain of wellness to apply to their personal demands, families’ demand and professional demands for each day. They identified which domains may be out of balance for them and their staff and we discussed ways which we could build up those domains and become better balanced leaders in 2015. It was amazing for me to see the learning taking place! One manager made a great point in stating that all domains are interconnected and provide us with a perfect wheel that turns. Essentially if one domain is out of balance, it can lead to a cascade of imbalances across all domains. I was reminded in this moment of why I have such a passion for wellness and why I built this blog. Wellness is dynamic and always trying to be reached. It is about recognizing and implementing daily activities, decisions and routines which take you from living a good life to living your best life.

Later, I took them through their personalized action plan ran them through two case studies and got them to examine what was going wrong in those particular situations found in their case. As I went around the room some of the things I heard were amazing. These managers were critical, methodical and logical to what they barrier to wellness were in their case and how they could set S.M.A.R.T goals to achieve a more balanced life. It was real cool to see and to be a part of that learning!

I just want to say thanks to the FOS atlantic branch managers for a day in which both sides gained knowledge surrounding wellness. The leadership and energy within that company is both charismatic and contagious. It was solace for me to remind these branch managers of their capabilities when living a balanced life.

Ryan Fahey

@Wellnessrf Takes a Roadtrip

2014-12-11T03:44:00.005-08:00

Last month I had the opportunity of a lifetime. I was able to take some time away from work to travel the US and Canada. All I can say is “what a journey!”. I was able to workout for free at a different gym in each state and I also reconnected with old friends in multiple states! There are so many stories from my trip that I could write about and I will do my best to highlight the experience.

I began the trip by leaving the comfort of my friendships in North Carolina (which was extremely difficult). I drove through the smokey mountains into Tennessee and it was then that I realized I was in love with both Tennessee and western North Carolina. While driving to Nashville, I remember seeing the most magnificent sunset I had ever seen. It somehow blinded me, humbled me and made me feel alive all at the same time! I believe Nashville to be one of the greatest cities in the world. The people I ran into while there truly love life, friendships, family and Jesus. Their social wellness is unmeasurable and their emotional happiness is astounding. I recommend Nashville as a destination for any of you who share those same values.

Next up was Kentucky. I was able to stay there with an amazing family who showed me what Kentucky was all about. The people there seem happy and they love the outdoors as much as corvettes and NCAA basketball! They treated me like a king by taking me out to a nice dinner, giving me a warm bed and they made sure that I was comfortable as we shared stories together around the fire. They were some of the nicest Americans I have ever met! From Kentucky came the climb north to Naperville, IL. While there I was able to workout at an awesome gym, meet the coolest spin bike instructor and even learned some strings on my new guitar. Illinois was a fun place with lots to see and do, but I was on a mission to pursue my first spartan race in Wisconsin.

Wisconsin is the coldest and friendliest cheese loving place in the world! Upon entering Wisconsin, I was able to reconnect with a Phys. Ed leader named Joey Feith. We shared numerous stories as we attended the WHPE conference in Wisconsin Dells. After a great workout with some teachers and some great conference presentations, I began heading east to Milwaukee for the last leg of my U.S road trip. It was time to venture to Miller Park for my first Spartan Race. I had been training for 5 weeks for this event and I was more than ready to compete at this level. I finished the Sprint race in just over 1 hour and finished 69th in my age group and was ranked 438th out of 1,593 participants. The most important message I took from that race is that I did my best. It was a completely new event for me filled with challenging obstacles and I was so glad to be able to compete at such a high level physically. I am already planning to compete in another Spartan Race in 2015! Immediately following the race, I had a protein shake and headed east for Windsor, Ontario. Stay tuned for my Canadian road trip reflection in the coming weeks.

Ryan Fahey

Danny Macaskill: Challenge Your Comfort Zone

2014-11-13T22:10:00.001-08:00

Recently I drove 2,293 miles across much of the USA and Canada. Along the way I made sure to challenge myself in new ways (more to come in my next blog). Before I embarked on my journey, my good friend in Raleigh, NC passed this video along. Now, if this video does not inspire you to travel the world and explore new personal boundaries, I am not sure what would. Enjoy this video and feel free to tweet me @wellnessrf for your commentary!

Ryan Fahey
Physical & Health Education Specialist
B.A Human Kinetics
CPTN Canada
FIS, PTS

Spartan Up

2014-09-24T19:57:00.004-07:00

This past weekend I was sitting down and thinking about how to challenge myself in a brand new way. As I was reflecting, I noticed one of my friends sent me a link to poem written by a Native American Shawnee Chief Tecumseh which is the poem read at the end of the film, “Act Of Valor”. There is a lot contained in the poem so plenty of ways for a person to gain knowledge or motivation after reading. Even if you only take one or two ideas from Shawnee Chief Tecumseh’s piece that to me is a success so on that note I say thank you Chief Tecumseh!

"So live your life so that the fear of death can never enter your heart. Trouble no one about their religion; respect others in their view, and demand that they respect yours. Love your life, perfect your life, and beautify all things in your life. Seek to make your life long and its purpose in the service of your people. Prepare a noble death song for the day when you go over the great divide.

Always give a word or a sign of salute when meeting or passing a friend, even a stranger, when in a lonely place. Show respect to all people and grovel to none.

When you arise in the morning give thanks for the food and for the joy of living. If you see no reason for giving thanks, the fault lies only in yourself. Abuse no one and no thing, for abuse turns the wise ones to fools and robs the spirit of its vision.

When it comes your time to die, be not like those whose hearts are filled with the fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way. Sing your death song and die like a hero going home.”

With this poem in mind I decided to challenge myself. Find a way to challenge yourself so that you aren’t weeping, praying for a little more time to live differently down the road. For my challenge, I am training for a Spartan Race in Milwaukee, WI on November 1st. Over the next 5 weeks I will be doing burpies, squats, push-ups, and I’ll also be amping up my cardio training. I already feel refreshed, rejuvenated and excited to see what my mind and body can achieve through this chapter of my training! Feel free to follow me on this journey through my twitter @wellnessrf where you will also find my training and nutrition tips!

Ryan Fahey

Physical & Health Education Specialist

B.A Human Kinetics

CPTN Canada

FIS, PTS

The New Nutrition?

2014-09-04T21:08:00.000-07:00

I recently watched a documentary on Netflix entitled: Forks over Knives. I highly recommend you take time to watch it if you haven’t already, before you proceed with the rest of this blog. I also insist you read the book “The China Study” because this blog is a reflection of the research done and in no way do I believe that one way is best for everyone. However, I hope you take my words seriously and form your own opinion on your lifestyle choices after hearing all the info.

A friend and mentor from my home in Canada is the first person who got me intrigued with this topic. The documentary is a comprehensive work based on cellular health in relation to food intake. While I believe most people have heard the saying “you are what you eat,” I do not believe many of them follow sound nutrition intake. Dr. Campbell, one of the lead researches featured in the documentary, uses overwhelming research to show the difference between whole food diets vs. diets rich in animal based protein (meat, dairy products). He highlights the fact that each of us are expected to consume a 20% protein rich diet to sustain health each day. The problem (which is research uncovered) is that having a 20% diet rich in animal based protein promoted many forms of chronic diseases. Dr. Campbell focuses on many diseases that you can learn more about through the film or his book. However, the one that stuck out to me the most was his research on cardiovascular disease. The results he found were staggering. He was able to lower the amount of plaque buildup in the arteries surrounding the heart (which can cause heart attacks) simply by changing a person’s diet.

I don’t look at myself as being a bandwagon thinker and anyone that knows me can vouch for that. I rather function to model and educate on how to live the most rewarding lifestyle and the evidence from the mentioned documentary and book seems to clearly show that a whole food diet rich is plant based protein could be the difference in living a GOOD life until around 55 years of age and living the BEST life at still around 80 years of age. Still, I encourage everyone to do their own research before changing any diet you may be on. We must remember to ask questions when wanting to better ourselves and that includes those who want to become less 'reactionary eaters' to compliment the busy lives we try to manage each day. Please leave any comments below or tweet me @wellnessrf to learn more about personal changes I have made since reading “The China Study.”

Ryan Fahey

FIS, PTS

Retail 'Nutrition Experts'

2014-07-13T14:30:00.004-07:00

Last week, while on a mission to get a few treats from a supplement store for a visiting friend, I ended up leaving out with a shaker cup, protein and to my surprise a great laugh! I walked up to the counter and noticed this handsome spray tanned man with the tightest polo shirt on that I have ever seen and the words “nutrition expert” printed on the sleeve. This “expert” then asked me if I took a multi vitamin which to me, seemed as if he was trying to break the ice. After I said yes, he attempted to sell me some cheap jug of protein powder and a post workout amino acid powder complex. I quickly informed him that I simply wanted to buy the cup and bar for my friend and that was all. He then proceeded to push a separate drinkable dietary supplement to me which apparently restored glycogen faster than any other macronutrient (food).

Now I don’t know all the answers and especially when it comes to supplements. However, I informed the man that there whole supplement store was virtually a disgrace and that if I wanted advice, I would seek out a Physician, Strength & Conditioning coach, and a certified Dietitian. I told him that pushing low grade micronutrient based products is no joke to the everyday consumer. I informed him that the FDA in America literally has little to no control over the ingredients in some of these products until a slew of people die or become sick from them. I then proceeded to tell him that each of the products in his store have about a 10-15% variance on their Net quantity product panel label which means that any product can have added amounts of ingredients without having to inform the consumer. Lastly, I informed him that many of the serving sizes are comparable to a 300lb man and not a 165lb lean male or a 120 lean female who may have a family history of high cholesterol and heart conditions. The FDA does not distinguish serving quantities as they only want to “know” what the entire product is compiled of. Individual companies are not influenced by the FDA when they make their ‘scientifically’ subject serving sizes. With this in mind the “nutrition expert” listened diligently, handed me my receipt and remained silent as I walked out the door.

This was not the first time this has happened to me or my clients. I have heard numerous stories of clients going into GNC only to come out with 3-4 more products than they bargained for and confused yet excited that they will lose weight and add muscle mass. Give me a break. The worst thing an uneducated person can do if they are trying to positively change their lifestyle is to start by going to a supplement store for advice. Yes, there are some educated and informed people at about 20% of these stores (you got to pay the bills somehow!). But as for the remaining 80% of “nutrition experts” working in supplement stores who really just want to sell you a product and act like a doctor, stay clear! They don’t care if you drop dead tomorrow as long as they can show their managers that people are buying product.

My advice to you would be to first talk to your family Physician, then consult with a Personal Trainer and a Dietitian with specific needs and questions you may have. Do not start the change with $200.00 worth of supplements which may harm you in the long run and which you really know nothing about.

Ryan Fahey

B.A Human kinetics

PTS, FIS

Mud, Sweat, Tears, Blood & Over 20,000 Steps

2014-06-23T18:36:00.003-07:00

10.2-miles, twenty-five physically demanding obstacles, and one 250-pound cedar log carry all adding up to a grueling test on my physical/mental strength. That's right, a couple weeks ago I participated in a Tough Mudder Challenge at Meadow Event Park in Virginia. Not only was it a great chance to see the training grounds of the one of the last of horses to win theTriple Crown, but it was also a great chance for me to share a new experience with my best friend from Canada and some new friends from North Carolina.

We started the day corralled in a mud pit where we took a knee to honour the men and women lost to protect all of our freedoms. There was a moment of silence where I was able to reflect on my late track coach who mentored and inspired me to be the man I am today. Once the silence passed we were off to the races with our team. We decided to start at a sustainable pace while pushing each other to keep pounding each mile.

My favourite parts were two particular obstacles. At mile two we had a hay bale climb which had us leap-frogging to the top of the hay bale pyramid followed by us going back down the other side. I loved this because it reminded me of past August days when I worked, gathering hay back home in Nova Scotia. At mile five we hit the “funky monkey” challenge which was a monkey bar locomotor station. If you fell, you fell into 5 feet of muddy water. Falling was not an option for me as a Trainer so after sharing this with my team I did my job, having fun all the while. Mile six was a bit of a struggle for me as I began to cramp up; probably due to the amount of heat exposure and lack of electrolytes. However, my team was there to bail me out and we powered through the second half with strength and stamina. I ended up carrying my buddy on my back around the seventh mile and he returned the favor effectively. We carried that out for about two-hundred yards and credit that to the love & respect we have for our late, great track coach and we fought through in his memory.

Later we endured fifteen foot walls which we had to climb over together. It wasn’t easy but we refused to leave any member behind. As I waited for the remainder of my team to complete the walls I again began to reflect on my coach from back home. He often told us about “the wall” of running. He always referred to “hitting the wall” as the breaking point or maximum threshold point a runner can reach before he or she breaks. He often warned us of how to mentally prepare for those moments and how to run “through the wall” and not to stop. My friend and I both thought it was ironic that the wall was at mile nine.

We man handled the wall, if I do say so myself and decided to sprint the tenth mile together as a symbol of how our coach trained us. What ever happened in the race we were always going to finish strong. We sprinted to the finish and just before the line we waited for our remaining team members to finish together. As we finished I put my hands on my knees and watched my sweat hit the mud and the blood dripping down my right leg. There were no thank you, no bells or whistles, no medals and no money for spending this vacation day pushing my limits. The only thing left to feel was the strengthened bond of my new teammates and how emotional it was to finish this event with my friend who was coached and mentored by the best.

It was truly an emotional challenge from start to finish and I cannot say enough about my team members. I also want to thank Steps Count for sponsoring me to run this race and push my boundaries with their training technology. At mile eight I remember checking the Piezo Pedometer provided for me and it read 18,000 steps right before we reached the walls. That day was truly beneficial for me on all levels. I hope that each one of you physically challenges yourselves this summer in some way! Feel free to follow me @wellnessrf as I start training for the Reebok Spartan Race in October!

Ryan Fahey

"Education Is The Most Powerful Weapon Which You Can Use To Change The World."

2014-06-01T11:24:00.002-07:00

A few weeks ago I blogged about the first four ways to become successful in the 21st century. Well, without further ado, here are the following five tips to living a successful life. I am sure many of you may have more to add to this list as I am not an expert on life however, be willing as am I, to learn and continue your journey to success here:

Expect Failure, But Don’t Accept It: Too many people give in way too easily. I don’t know what your situation may be but quitting should never be an option. We often learn the most about ourselves through failure. Accept that learning challenge for what it is.
Rejection Is Protection: My cousin in Virginia reminded me of this a few weeks ago. Whether you are rejected for a new job, a relationship or whatever else you may have felt qualified for, that may be the best result for you in that moment. Therefore don’t be slowed. Always find a positive in what can initially come off as negative in your life. Afterall, rejection could be setting you up for something bigger or better in your future.
Leadership Is A Thankless Job: I first heard this from a wise professor at StFX University. Don’t expect a thank you after you run your first 5km road race. Don’t expect a thank you when you reach a new personal best at the gym on your squat exercise. Leading a life of excellence and preparedness does not come with many ‘thank yous’.
Educate: Seek out the resources you need to make sure that you educate yourself to be sharper for when something else arises in the future. This includes listening and learning from those who have been there and done it.
Go Easy…On Yourself: This last point comes directly from someone who knows. I am the type that has always been harder on myself than may be necessary. Learning not to take shortcomings too personal to the point where it derails us without even knowing is a skill to work on. Being overly hard on yourself can lead to emotional baggage which is superfluous. Be realistic with yourself!

Feel free to comment or tweet me with some ways you have found to be successful in your personal and professional life. I am always up for new ideas, philosophies and perspectives! Thank you for being a part of the wellness network!

Ryan Fahey

Physical & Health Educator

10 Rules To Living In The 21st Century

2014-05-10T16:29:00.003-07:00

Recently, life has thrown new obstacles my way. In the midst of these trying times I decided to re-evaluate what is most meaningful in my life and what keeps me functioning at 100%. I find that very often I become distracted by obstacles towards my efforts to get the best results or outcome from my daily actions. What I end up accomplishing is forgetting about what it truly means to live at my full capacity. Success and wealth is a journey, not a destination. I am under the belief that many others can relate to what I’ve just described so let me share the first four of the ten rules I have compiled on how to remain on your road to personal success.

1.The Law Of Rigid Flexibility: With everything you do have flexibility with your plans. Similarly, Charles Darwin said, "Those who are the strongest are not necessarily the ones who survive. It is those who are the most adaptive to change who survive.”

I apply this particular quote to students. All I am saying is that when you are in school everything seems somewhat comfortable. However, when you enter the real world it all could come crashing down if you haven’t obtained a will or even just an option to adapt when change is necessary. There aren’t too many bigger changes from being a student to becoming a professional.

This rule also transfers into every avenue of the human body as well. When we exercise, our bodies adapt to the change (assuming the principles of training and at least one overload workout per week). When we start eating healthier, our bodies adjust either by weight maintenance or weight loss. Health comes down to adaptions to change. I have used this rule of adaption in my own life predominantly since graduation.

2. F & F: Family and friends should remain two of the most important parts of your life. We will be better off with them because we really won’t thrive without them. When we have the right type of people around us they can lift us and help us reach our goals.

3. Suit Up: When fire fighters suit up to fight a fire, they are called in after the fire has started. In 2014 and beyond, we need to hold onto the idea that all days won’t run smoothly. With that being said, we should suit up from the time we wake up and leave our homes in full gear. It is not a matter of ‘if’ a fire arises; it’s just a matter of ‘when’ the fire arises.

4. Don’t Skip A Workout: Every successful person I have met knows that exercising their body as well as their mind is of utmost importance. Whether that’s through a daily run, walk or a trip to the gym to do some resistance training, if you are going to succeed then staying in shape should be a priority.

In my next blog, I will highlight six other ways to help build on your best life around your personal and professional goals. Feel free to tweet me with how you deal with obstacles in your own life.

Ryan Fahey

How Do You Spend Your 5am's?

2014-04-20T19:44:00.001-07:00

Recently I have been working alongside a Motivational Coach and Dietitian on improving the lives of North Carolinians, starting in the capital city of Raleigh. During my initial few days of working as the Personal Trainer for what has been labeled as the “Fit Family Challenge,” I have been reminded of a great message I heard from Halifax, NS or Canadian author Robin Sharma from his book entitled: The Greatness Guide. He was very interested in the notion of waking up at 5am every day and practicing “deep” personal reflection time before he started each day. Very often I hear people saying that there is never enough time in the day but putting our energy into the time given while focusing on working more efficiently will make way for us to live our lives more effectively.

I agree with Sharma on waking up extra early to spend the first part of the day in deep conversion within yourself regarding what you are doing, where you have been and where you intend to go in all areas of life. Simply described, energy without direction becomes simple displacement. It is comparable to personal mission drift. We need to refine our energy through deep thinking to become more established in setting and reaching our goals and to positively affect the world around us (which is just as important). This could take some time but hopefully you are beginning to see how you should be spending your 5’s.

Spending your 5’s doesn’t necessarily mean that everyone needs to wake up at 5am to reflect; that would be somewhat superfluous. However, if you are a 5:30 person who can get deep thinking done during your early morning run…run! If you are the person who needs to read first thing in the morning or socialize with a buddy at the gym at 5am, do it. Go socialize and go invest in those emotional opportunities for growth. The main point here should be to win the battle of the bed and wake up early to invest in yourself before the day unfolds. The point of this blog is not to tell you that if you wake up at 6, 7, or even 8 am that you will not be emotionally wealthy or professionally focused. The purpose of this blog is to remind you that some of the best opportunities for growth come during our thinking time away from our work and maybe even away from each other. Some of the greatest leaders of our generation spend most of their time in solitude. Reflection becomes knowledge and strength.

Now, you’re probably questioning how you spend you 5’s or how you spend your morning time in general. I challenge you to wake up 30 minutes earlier, find something that gives you opportunities to reflect and dabble in those activities for a few weeks. The commitments of life and stress can wait for the sunrise. Get up early and work on your emotional wellness before life throws chaos at you. I guarantee you will think and feel better.

One of the “Fit Family Challenge” contestants is doing just that. She is starting to ‘rethink’ how she spends her 5’s to move forward with her fitness, nutrition and overall motivation. Tweet me @wellnessrf and tell me how you spend your 5's.

Ryan Fahey

canfitpro FIS, PTS

Genetic Potential Training Update (Week 10)

2014-04-06T15:38:00.002-07:00

Ryan Fahey
Physical & Health Education Specialist
B.A Human Kinetics
CPTN Canada
canfitpro FIS, PTS

Small Windows Of Opportunity

2014-03-29T09:05:00.001-07:00

Each day whether you believe it or not, a favorable circumstance presents itself in your life. This circumstance stares in your face, gives you a chance to react then runs away quickly as if to mock you. That bait is what I like to call the “small window of opportunity”. Every day presents many small unscheduled chances for you to act on appropriately but if you don’t answer in a timely manner that chance can be lost.

My mom once told me that her father said once that if a person dies without having any true regrets, then that person may not have lived at all. To me what he was saying is that he let some opportunities pass him by during his lifetime which caused him to have regrets. It’s human nature to have regrets because regrets involve active decision making. Without deviating too far away from looking at these small windows of opportunities I have a story to tell…

Last Tuesday I was studying for my NSCA exam (to become a certified strength and conditioning coach), at a Starbucks in North Raleigh. I looked up for a moment only to see “Miss North Carolina” standing in front of my table looking for a spot to use her iPad. I was somewhat in awe of her beauty yet a bit curious to talk to her so I said hello then told her I was waiting for someone. I didn’t take advantage of an opportunity I may have had because what I think I should have done is offer her my table out of courtesy. I could have talked to her about her life and could have possibly gotten a photo with her. In missing this opportunity I regret not acting appropriately to generously offering her my seat. Will I ever meet her again, probably not. Here is something to remember: Sometimes those small windows of opportunity only come once in your life. You can graduate from the best Universities, know the best people and have the best car but if you allow a small chance to slip by you may miss it for the rest of your life. So what small windows have you missed?

Now you’re probably thinking, “Ryan what is the point of this blog and how does this relate to wellness?” Well, I describe wellness as a series of decisions which lead you from living a good life, to living your best life. If you do not act when those small windows of opportunities arise then how can you achieve daily wellness in all areas of your life? Don’t spend your life stuck in the past with your head down and don't spend it stressed about your future. Look for the small windows each day and act accordingly.

Ryan Fahey

canfitpro FIS, PTS

Relative Strength Video

2014-03-17T12:09:00.002-07:00

Ryan Fahey
Physical & Health Education Specialist
B.A Human Kinetics
CPTN Canada
canfitpro FIS, PTS

Baby Boomer Wellness

2014-03-12T20:36:00.001-07:00

If you were born between 1946-1964 and looking to increase your physical activity, it may be time for you to purchase a Piezo Pedometer. These simple pedometers can gauge your daily, weekly and monthly physical activity by showing you the number of steps you have taken each day.

My dad is a perfect example. He retired four years ago this spring and he took it upon himself to stay active. He continues to focus on getting outside everyday and working out a few times a week along with some recreational hockey. However, until recently my dad was not actually tracking any of his activity. Partially because he didn’t need to in order to motivate himself to move and partially because he just didn’t think it was overly important.

However, once I introduced him to the Piezo StepX Pedometer model he has found it very helpful in tracking his physical activity levels which help him maintain his healthy weight at 56. Everyday he puts his StepX on first thing in the morning and takes our new family puppy out for a walk to start the day.

When I asked him about his physical activity levels he said, “I have always been moderately active Ryan; even as a young child. As far back as I can remember I was outside playing and riding my bike or in the woods. It is a big part of my life. Being active outside helps me think clearer and live happier. The pedometer you gave me has helped me out a lot in making my physical activity visual to me each day.”

My dad’s average number of steps (excluding his hockey games two nights/week) he moves an average of 6,440 steps per day. The average sedentary male moves an average of under 5,000 steps per day. On the weekends when my dad plays hockey he averages just over 8,000 steps just after about 90 minutes of ice hockey. When paired with his regular 6,440 step average, dad moves a total of ~14,540 steps per day when he plays hockey.
According to recent studies, accumulating over 12,000 steps classifies you as being “highly active”. That should be the benchmark of steps to accumulate to produce strong health benefits as adults. That being said, 14,540 steps is pretty impressive!

For a greater look at how many steps you should be getting as a baby boomer or an adolescent, feel free to check out this study: http://www.health.utah.edu/peak/health_fitness/Tudor%20Locke%20Paper.pdf.

While 14,540 isn’t going to happen for everyone, having the StepX to help visualize how active you are can really give you a picture of where your physical activity level is and give you simple motivation to improve it, simply by adding more steps as time goes on. Imagine walking into your doctor’s office and being able to say I started out taking less than 5,000 steps a day, but now I take about 9,000! Your doctor will surely be thrilled and you will have proof that you have been listening to their advice.

The StepX is simple and is a great investment in your health. Try one out for yourself; you will not regret the extra steps!

Ryan Fahey

Fitness Is My Why

2014-02-24T13:20:00.005-08:00

In the dark, in the late hours of a cold April night, I distinctly remember the pain in my legs, the voice telling me to stop and the bigger voice telling me that I had to finish. I couldn’t give up, after all, I was challenging myself by running the longest distance I had ever ran. I was determined to finish to raise the money for school supplies at a school in Ghana. It was my birthday, I was determined to finish this half marathon and I knew I would succeed.

As I have been reflecting on my 24th year of life, that evening continues to come back to me. I challenged myself to be my best, to finish those 60 laps no matter what anyone said. And in those quiet evening hours, with nothing but the noise of my lungs and my shoes striking the turf, I realized a lot about who I am and what I truly live for. I believe that pushing myself to this deep and painful state of exhaustion allowed me to be a better man. I guess you could say I brought my 24th year in with a bang!

As 25 approaches I am realizing I need to set my fitness bar higher. My fitness has reached an enormous pinnacle fabricated from hard work and many hours scaffolding myself through exercise. With this in mind, I have decided to dedicate the 25th year of my life to building towards my genetic potential through relative strength and endurance training. What does that mean, you ask? It means that I am going to challenge myself to be the fittest 25 year old I know. Not because I have to, but because I want to. Fitness is my why.

How am I going to measure this goal? Well, this is a tough challenge. Using S.M.A.R.T goal settings will set me up for success (assuming no injuries). Here is my breakdown:

S- specific. My genetic potential will be measured based on my height to weight ratio and validated by what I should be able to lift on my bench, squat and dead lifts all on the same day. Along with this, I am striving to run a 4:40 mile and cycle 15 miles in one hour.

M- measurable. I am going to compete in at least one large fitness competition in my 25th year. I am going to run a Tough Mudder Event in Virginia this June. I am also going to run a 5 mile road race this summer in Raleigh. How I measure up in these fitness tests will prepare me for my 26th year goal of competing in a 2015 Men’s Health Ubanathlon in New York, NY.

A- attainable. Of course this is attainable. It is MY genetic potential. I am competing against myself to be the best athlete I can be through wise, functional training.

R- realistic. This can be realistic to everyone because of how subjective it is. However, this is something I need to make a reality in my own life. I will prove this at the gym and through my competition measurements. If you want to see me in action, I will meet you at the squat rack.

T- trackable. I plan to track my goals through a periodized split peak workout plan. After 6 weeks, I will be tracking my results from my lifts and putting them into the planning for my next 6 weeks. In this phase I will be adding elevation HIIT training sessions as well as more Plyometric and functional exercises outdoors. I have developed a program that works for me which balances strength, endurance flexibility and functionality. I will be able to see the results from my first 6 weeks easily through lifting gains and DeXa testing for specific body fat percentage measurements. I am also going to be tracking my muscle mass to body weight ratio, bone density, hydration levels and metabolic age. I will also be use the Karvonen Formula to track my HR and doing regular blood work tests to make sure I am getting sufficient nutrient intake given my training regime.

The ultimate goal of this program I have put together is to be the fittest, most functional 25 year old male I know who is 5’9 and between 155-165 lbs. If you would like to ask me any questions about my training feel free to tweet me @wellnessrf.

Ryan Fahey

CPTN Canda

Genetic Potential & Relative Strength

2014-02-16T19:59:00.002-08:00

This is the first of a series of blogs regarding my Genetic Potential challenge. Recently I have seen so many wellness companies directly associate themselves with a large supplement company. The more I expose myself to the fitness industry, the more I become blown away by the amount of money people are throwing away on illegitimate supplements for the ‘idea of wellness’. They are seeking the 'flow' of physical activity without understanding it is intrinsic, not always extrinsic.

With this in mind, I have decided to continue on the path I was born to be on. Each day I am going to continue to focus my frugal and logical decisions that define my personal wellness. I am going to continue to push my limits through smarter workouts and even better personal nutrition standards. Simply put, I am striving for my Genetic Potential. What is genetic potential, you ask?

“Genetical Potential is defined as the theoretical optimum performance capability which an individual could achieve in a specific activity, after an ideal upbringing, nutrition and training. In real terms it may be assumed that the finalists in a world championship are among the human beings whose performance comes closest to their genetic potential. Also known as genetic endowment.”

Although this definition can read as vague, I believe that each one of us can reach our genetic potential. I believe it is a feeling which accompanies high level performance more than anything else. I also think it is like having a full ‘virtual knapsack’ as a trainer. I think that we have developed neat ways of challenging our bodies to new standards based on advancements in both technology and science.

An example of an athlete who functioned at his ‘sport specific’ Genetic Potential for years (prior to doping) was Lance Armstrong. He was a fine tuned machine who combined specific training and nutrition, along with his innate genetic endowment, to become his greatest potential. However, we all know where that eventually led him. Don’t worry, I will not be injecting myself with drugs from syringes in Coca Cola cans when I start training hard like Lance did.

As a personal trainer who focuses primarily on injury prevention and functionality, I am fascinated by relative strength. Relative strength can be defined as the maximum force exerted in relation to body weight or muscle size. Being 159 lbs, I continue to push my strength limits without compromising functionality and risk of injury. Given my ways of training, I am going to use my relative strength and aerobic gains to measure up to my overall Genetic Potential.

Now, you are probably thinking, “Ryan, I am confused”. That is ok! This can become verbose. Just know that each of you can train effectively and adopt my training philosophies for your best health and well being. You don’t need to buy anything (other than good workout/running shoes). Feel free to contact me if you want to learn more about my personal relative strength training and Genetic Potential plan!

Ryan Fahey

CPTN

If You Wear Underwear, You Can Wear A Pedometer

2014-02-10T15:14:00.001-08:00

Piezo Pedometers are something you may overlook. They are not as flashy as the iPhone 5s or even as the tablet you have blanketed in a COACH case. But, they may be more valuable than both of those items combined. I typically do not promote products on my blog as a freelance writer. However, I must say that the folks at StepsCount share my philosophies and vision surrounding movement and a healthier society. They are passion driven and create great products which suit my active lifestyle.

Piezo Pedometers are the product of a Canadian company who are doing big things in an increasingly monopolized ‘wellness hungry’ western world. The company not only shares a solid mission statement and software which promotes effective use of personalized data, they also share a vision for a healthier society. Their pedometer systems are small, simple, durable and affordable. Steve Jobs believed that his products should display simplicity as he once said, “Simplicity is the highest form of sophistication”. StepsCount shares that design ideology and it shows in the practicality of their Piezo systems.

Now, you are probably thinking, “Ryan, who cares? Why would I wear one of these pedometers anyway?” Let me explain.

First, having a personal trainer on your waist never killed anybody. As a matter of fact, wearing a Piezo system actually reminds you of how active you are each day, which can add years to your life. The basic Piezo systems require no effort at all. Simply clip it on your waist, (you’ll notice it is far less bulky than the phone and tablet cases!) reset it from the previous day and then check it when you take it off before bed. If you wear underwear, you can wear a Piezo system. No excuses.

Second, its human nature. I took a couple courses in human nature while at St.FX and I will defend this fact to my death. Humans are built to move. It is a fact. For centuries we hunted large beasts and chased down our food. We also wandered the forests for fruit to nourish our bodies. It is human nature as a bipedal species to move. Now that you have accepted that fact, why not track that movement each day by wearing a Piezo Pedometer? Visit StepsCount.com!

Finally, its different. We live in a society today, in North America, that thrives on mystery and excitement. Businesses are almost quarterly bringing out new soft drink flavours, speciality coffee’s, etc. all aimed to excite you into purchasing those products. Knowing this, I have been wearing my Piezo Pedometer for a few months now. I have worn it on my waist while wearing dress pants, presenting at conferences and hosting workshops surrounding physical literacy. And you know what? It always sparks conversation! People may first think it is strange that you are wearing something on your waist (if they even notice at all), but once that awkward thinking passes, it generates a level of questioning and learning, which translates into new acquaintances. I challenge you to wear it at the gym, at your school while you teach, or at the office and let me know what happens!

Ryan Fahey

CPTN

"Few Of Us Can Write Novels, But All Of Us Can Live Them.”

2014-01-29T19:54:00.002-08:00

If you had thirty seconds left to live, who would you call? The bank, or the person you loved most? What an important question. Almost everyone would arguable say that they would call home to their parents, husband or wife, or maybe even to their grandparents.

Next question: Who do you invite over for dinner? Did you know that JFK’s father invited highly educated, affluent people over for dinner on a weekly basis? In doing so, John would sit at the table and study these guests as a boy, taking attributes about each of them and applying them to his own life.

Robin Sharma, a Canadian born leader, writer and teacher recently wrote an amazingly practical book titled, “The Greatness Guide”. His guide is filled with historical leaders, personal experiences and teachable moments all written in a concise way which promotes reflective excavation. Simply put, he writes a mindfully brilliant book.

There are leaders, then there are those who lead; Sharma leads. A leader is someone who can be the first driver in a line of cars at a stop light. They lead the procession through the intersection when the light turns green, but they don’t actually lead. Someone who leads is someone who practices what they preach, is the same person you see in a variety of public settings and who stands for something greater than themselves. A classic example is Martin Luther King Jr. People traveled from all across the U.S to hear him say, “I have a dream,” not “I have a goal,” and he was the perfect example of a leader who leads.

Aside from the importance of leadership, Sharma also writes about something that I have been able to apply to my own life. He informs us that in order to accumulate a variety of wealth, we must first organize and 'de-clutter' our lives. Emotional, mental, social, intellectual and physical wellness cannot be achieved if you have “clutter” setting you back. Lately, I have mindfully practiced 'de-cluttering' my life and it has been astonishing. I think more clearly, I am more efficient with my job and I am more focused on my goals.

Which leads me to another important part of Sharma’s Guide: focus. If you really, really, really want to succeed in life by accumulating inner, physical, social, career, economic and impact wealth, you have to focus. Focus each hour of each day in bringing your best foot forward. Focus on tasks rather than time, focus fully on one project and pay attention to the small details of your life. Now, you are probably thinking, “Ryan, I am not quite sure if I know what you mean.” Think about it like this: when you are watching game seven of the World Series and the bases are loaded, whether you are in the stadium or watching the game from home, when the hitter drills the ball to deep center field, what do you watch? No fan watches the runner on first, second or third. They are watching the ball as if they want to help it go over the wall. Can you imagine if all of that focus was applied to your professional and personal life each and everyday, in every decision you make?

Do yourself an emotional, intellectual and mental favour. Buy Robin Sharma’s book. Scribble notes through it from front to back. Feel free to keep this conversation going on twitter @wellnessrf.

Ryan Fahey

Actively Co-existing

2014-01-21T04:13:00.000-08:00

Outside my office is a beautiful trail called “The Greenway”. It stretches for miles, is wide enough for bikers, joggers and walkers together. It combines a great taste of both nature and city infrastructure. The other evening after work I decided to take a walk along the Greenway to just think. I was walking along and thinking about some big life questions when suddenly a man appeared out of the woods about 200 feet in front of me. Now, being the realist I am, I quickly studied the man as he appeared to be wandering more than walking.

He stopped to look at the creek beside the trail, turned and stared at me and then continued his seemingly lost approach down the Greenway. I quickly sensed that if this man were to speak to me, it would be with wrong intention. Even so, I continued to walk back to my destination. The man looked at me as I approached and said, “Excuse me sir, do you walk here often?” I looked back him and sternly said, “No, never.” and I briskly walked away.

The point of this event is that we live in a safety obsessed society because of people like that…Was his intent legitimate or were his motives undermining me being naive if I had answered the question? Either way, I walked away and took my EQ with me.

See, we all know that sketchy people hangout in freely accessible outdoor environments because they can get away with it and it is their right to do as they please. But the real issue here is this: Would I walk that same route at the same time again and expect a different result? Probably not. If so, it would be classified as ‘insane’. Either way people like that easily mislead innocent individuals by scaring them away from free outdoor physical activity opportunities. We need more people holding signs saying, “I hope you are having a great walk and enjoying this God given beautiful day”. Maybe that would make things seem safer?

Ultimately, taking risks will run you into some form of adversity. Being mindful of your adverse situation is always the best practice, but do not let it deter you from walking a different route or from exercising entirely. The world needs good people who are out running and walking to model physical activity and make a difference in improving the health of our society.

Ryan Fahey