Category: Habits

Estimated read time: 5 minutes Everyone knows me as “the fitness guy” but my first love was actually the piano. I’ve been playing since I was 8 years old and still practice almost every day. When I was young I hated reading music so I rarely practiced what I was supposed to. But I just kept playing and now, almost 30 years later, it’s my favorite form of escape. Which leads us right into our first topic. So without any further ado… The Peak Performance Insider: 1. How to kill stress with constructive hobbies Constructive hobbies, like playing piano, are potent stress-reducers. They’re fun, help us relax, and promote mental health and well-being. Studies highlight the significant positive effects hobbies have on stress reduction and mood improvement. Constructive hobbies are a therapeutic escape from the pressures of everyday life. Plus they improve our focus, make us more creative, and help us feel accomplished. So make time for the things you love each day because there is no magical moment in the future when you’ll be done with everything else. What You Can Do: Pick up a hobby that makes you happy, whether it’s drawing, reading, gardening, or practicing a new instrument. 2. The Japanese superfood you need more of Gobo, or Japanese burdock root, is a staple Japanese superfood. It’s known for its earthy flavor, high mineral content, and a number of other health benefits. It’s commonly prepared in soups, stews, or in tea, and offers a unique way to support overall health. Studies show that burdock root contains powerful antioxidants, which protect your cells against free radicals that may cause heart disease and cancer. It’s also high in fiber, which improves digestion and promotes blood sugar regulation. What You Can Do: Include burdock root in your diet, even if only once a week. 3. My observations on alcohol I have never met anyone who stopped drinking alcohol and didn’t look better, feel better, sleep better, perform better, and spend less money. Maybe it’s a coincidence. Or maybe it’s an uncomfortable truth. Does alcohol help people relax and become more social? Yes. Does it help others escape the pressures of everyday life? Definitely. But does it help people look better, sleep better, perform better, or spend less money? Nope. I drank because all of my friends were doing it and it was the easiest way to meet women in my 20s. But it ruined my sleep and I absolutely hated feeling hungover. Plus I like having deep, meaningful conversations and alcohol never really made that possible. What I ultimately realized is that people often do things that are in our worst interest now because they were in our best interest at some point in the past. I enjoyed drinking in college and throughout my twenties. In fact if I could go back I’d do it all over again. But now that I’m married and have four kids, alcohol doesn’t serve me the same way that it used to. No hangovers means more energy, better focus, and better health. No bar banter means deeper connections and realer relationships. And no alcohol just means a better me. I hope these observations help you embrace new practices for a healthier and happier you. Stay curious and have a great weekend! What You Can Do: If you drink, ask yourself the following questions. Why do I drink? What results do I get from it? Are those results fulfilling? Do those results align with my values and long term goals? I hope this helps! Client Spotlight – Lenny, 60 | Tokyo, Japan | RoRo Transport Click to play video Lenny is a managing director who continued gaining weight and having low energy despite regular exercise. His biggest struggle was not knowing what to eat in order to lose weight and sustain energy. In 3 months he lost 13 pounds and had more energy than ever. Our strategy: Reduced processed foods, refined sugar, and alcohol intake Increased whole food and water consumption Tracked calories and macros using MyFitnessPal By working together Lenny was able to lose weight, improve performance on and off the soccer field, and learn the skills necessary to achieve new goals. ​If you’re a busy professional who wants to feel confident in your own skin, have more energy, and build healthy habits that last click here for a free discovery call.​ Food For Thought This Weekend Discipline is choosing between what you want now and what you want most. – Abraham Lincoln Discipline is the art of prioritizing long-term goals over instant gratification. It’s about making decisions today that your future self will thank you for. And it’s the cornerstone of meaningful habits and achievements. So remember, motivation is what gets you started but discipline is what keeps you going. – Menya When you’re ready, here are 3 ways I can help: 1. Download my free health and fitness guide. When you’re ready to unlock peak performance, this is where you should start. It’s the same framework for success that I use with all of my clients. It also contains 6 habits of highly successful fitness people. 2. Are you an entrepreneur or busy professional who wants to get lean, boost energy, and feel fantastic? Apply for private one-on-one coaching here.​ 3. Promote yourself to like-minded subscribers by sponsoring this newsletter. Contact me for details. Refer High Performing Friends Have friends who’d love this newsletter too? Do them a favor and send them this link.

Estimated read time: 4 minutes I’ve lived in Japan for 14 years and I’m still fascinated by this country. The food, language, and people here are like nowhere else on Earth. I’ve learned about health, minimalism, meditation, longevity, and the power of daily routine. So thanks for joining me on this journey of discovery and I hope these insights are helpful. Now without any further ado… The Peak Performance Insider: 1. The link between stress and nature In Japan there are various stress management techniques, but my favorite is forest bathing. ​Shinrin-yoku​ is a relaxation technique that involves spending quality time in nature. ​Studies show that time in nature has measurable health benefits​, including stress reduction and improved cardiovascular health. Embracing similar practices, like daily meditation or nature walks, can also decrease stress and improve your health. Incorporating these practices into our daily routine, even for just a few minutes a day, can significantly impact our overall well-being. What You Can Do: Start your day with sunlight and a 10-minute walk in the woods. 2. Why consistency is the key to longevity In Japan, the emphasis is on regular, moderate physical activity rather than intense workouts. This approach aligns perfectly with what I always advocate: consistency over intensity. In Japan, it’s common to see people of all ages engaging in daily activities like walking, cycling, or light exercise in parks. It’s been shown that consistent, moderate exercise is actually more beneficial for long-term health than the benefits of intermittent, high-intensity workouts. This consistent, moderate exercise regime contributes to longevity and overall health. Incorporating this into our lives can be as simple as choosing stairs over elevators, your bike over the train, or a walk instead of an overpriced cab. Remember, the goal is to stay consistently active, not exhaust yourself with occasional workouts. By integrating simple activities like walking or light exercises into our daily routine, we can mirror this aspect of Japanese longevity. What You Can Do: Build routines that incorporate movement, especially if you commute. 3. The Japanese superfood you need more of Japanese cuisine is renowned for its balance, variety, and small portions. It’s a diet rich in fresh vegetables, fish, fermented foods, and green tea, which are all excellent for gut health and well-being. Incorporating elements of this diet, like fresh veggies and green tea, can significantly benefit your health. Green tea is rich in antioxidants and has numerous health benefits, including reduced risk of heart disease and certain types of cancer. My exploration of Japanese culture has been very eye-opening. It’s a reminder that sometimes the simplest practices can have the most profound impacts on our lives. I hope these lessons inspire you as much as they have inspired me, and that you incorporate them into your life. What You Can Do: Add green tea to your daily diet. Stay inspired and I’ll connect again next week! Client Spotlight – Tsubasa, 39 | Hakuba, Japan | Retail Business Owner Click to play video Tsubasa is a mother and retail business owner who wanted to lose weight after pregnancy. Her biggest struggle was completely rethinking her eating, drinking, and exercising habits. Over 5 months, Tsubasa lost 13 pounds (6kg), reduced her body fat to 19%, and achieved her first bodyweight pull-up. Our strategy: Consumed alcohol less frequently and drank less at each occasion Increased protein intake from 40 to 100 grams per day Strength trained 3-5 times per week with a focus on mind-muscle connection Focused on daily routine, including sleeping and waking earlier By working together Tsubasa was able to burn fat, build muscle, and develop a routine that has transformed her life forever. ​If you’re a busy professional who wants to feel confident in your own skin, have more energy, and build healthy habits that last click here for a free discovery call.​ Food For Thought This Weekend If you avoid failure, you also avoid success. – Robert Kiyosaki If there’s one thing to be learned from exercise, it’s that failure is a part of success. Whether you’re doing a one rep max (1RM) on deadlift or holding a plank for as long as you can, failure is inevitable. But failure isn’t the end; it’s a data point. It’s invaluable information about your limits. It shows you just how far you can go right now so you can work smarter and harder to beat it. So embrace failure as a part of the journey. It’s the only way to reach your goals. – Menya When you’re ready, here are 3 ways I can help: 1. Download my free health and fitness guide. When you’re ready to unlock peak performance, this is where you should start. It’s the same framework for success that I use with all of my clients. It also contains 6 habits of highly successful fitness people. 2. Are you an entrepreneur or busy professional who wants to get lean, boost energy, and feel fantastic? Apply for private one-on-one coaching here.​ 3. Promote yourself to like-minded subscribers by sponsoring this newsletter. Contact me for details. Refer High Performing Friends Have friends who’d love this newsletter too? Do them a favor and send them this link.

Estimated read time: 4 minutes No one does everything in their schedule. Not you, not me, and not even that person who looks like they’re on top of everything. But failing to plan almost guarantees that you will not accomplish your goals. So don’t just make New Year’s Resolutions. Write down your goals, schedule desired behaviors, then create rock-solid accountability. And remember that your health is an investment, not an expense, that pays dividends for life. Now without any further ado… The Peak Performance Insider: 1. Why preparation is so important Lack of preparation may be the leading cause of death of fitness goals worldwide. I can’t even count the number of clients who have made poor decisions because of poor preparation. Think about the last time you led a meeting without an itinerary or any preparation. How did it go? You may be quick on your feet, but it probably would have gone better if you had spent some time preparing. The same logic applies if you sit on your yoga mat or walk into the gym unprepared. What happens may not be terrible, but it would likely be better with a plan. And when it comes to nutrition and weight loss, planning is virtually everything. So plan your meals in advance. In the beginning this takes some time and effort, but once you build the habit of preparing food it’s as easy as brushing your teeth. Also, knowing what to eat gives you the flexibility to enjoy all different kinds of food without worrying about weight gain. You don’t need to spend hours cooking and filling plastic containers with chicken, rice, and broccoli. Just prepare what you need to hit your macros and calorie goals for the day. What You Can Do: Measure your main meals enough times to eyeball them, and have healthy snacks at the ready at all times. 2. How using your phone in the morning is derailing your day Starting your day with a smartphone can derail you from the get-go. When you grab your phone first thing in the morning, you’re flooded with notifications and emails. This influx of information triggers stress and anxiety, ruining any chance of a calm, focused morning. It also disrupts your ability to prioritize, as you’re reacting to others’ demands instead of setting your own agenda. Instead, dedicate those first moments to exercise, a proven way to boost energy and mental clarity. Use the morning to plan your day, focusing on high-priority tasks, to set a tone of proactivity (not reactivity). Limiting early smartphone use can also improve sleep quality, as screen exposure can disrupt your natural sleep-wake cycle (circadian rhythm) even in the morning. What You Can Do: Avoid smartphones first in the morning to foster a more productive, stress-free start. I hope this helps! Client Spotlight – Mike, 35 | Phoenix, Arizona | Sales Manager Click to play video Mike is a sales manager who had been exercising for years but wanted to go from good to great. His biggest struggle was not knowing the best way to build muscle and functional strength. In 8 months he gained 17 pounds of muscle and dropped his body fat to 10%. Our strategy: Increased protein intake from 80 to 150 grams per day Significantly increased training load by sticking to a rigorous program Practiced intermittent fasting because it suited his schedule and his personal preference Prioritized sleeping 8 hours to maximize muscle recovery and growth By working together Mike was able to build lots of muscle, functional strength, and the knowledge he needs to keep achieving new goals. ​If you’re a busy professional who wants to feel confident in your own skin, have more energy, and build healthy habits that last click here for a free discovery call.​ Food For Thought This Weekend “Be kind. You’ll probably forget about it in 5 minutes but the other person might remember it forever.” Kindness has a lasting impact. A small act of kindness might be fleeting for you, but it can leave a lasting impression on others. In your busy life, remember that your kindness can be a powerful, memorable force. It’s a simple yet profound way to positively influence your environment, your peers, and yourself. – Menya When you’re ready, here are 3 ways I can help: 1. Download my free health and fitness guide. When you’re ready to unlock peak performance, this is where you should start. It’s the same framework for success that I use with all of my clients. It also contains 6 habits of highly successful fitness people. 2. Are you an entrepreneur or busy professional who wants to get lean, boost energy, and feel fantastic? Apply for private one-on-one coaching here.​ 3. Promote yourself to like-minded subscribers by sponsoring this newsletter. Contact me for details. Refer High Performing Friends Have friends who’d love this newsletter too? Do them a favor and send them this link.