Category: Habits

Peak Performance Insider: How I would lose 15 pounds before 2024 and why you need to test your blood

11/17/2023

Estimated read time: 4 minutes This issue of the ​Peak Performance Insider is brought to you by ​MH Health Coaching.​ We help entrepreneurs and busy professionals get lean, boost energy, and build healthy bodies. We have 2 private coaching spots left for November, so if you’re a high-performer with a busy schedule looking to get in the best shape of your life click the link below to get started. Click here to sign up for a Free Discovery Session Now without any further ado… 1. How I would lose 15 pounds before 2024 There are fewer than 7 weeks left in 2023. This is exactly how I would lose 15 pounds (approximately 6.8kg) before 2024. I would start with my diet by prioritizing whole foods like lean proteins, fruits, vegetables, and whole grains. I would avoid processed foods and excessive sugar, which can sabotage weight loss. I would control my portions by eating smaller, well-balanced meals. I would incorporate intermittent fasting, which means eating within specific time windows to help regulate calorie intake. I would do a mix of cardio and strength training. Cardio burns calories while strength training builds muscle, both of which increase metabolism. I would aim to get 8 hours of sleep because poor sleep undermines weight loss by affecting hunger hormones and decreasing energy levels. I would manage stress with deep breathing, meditation, or a favorite hobby to prevent emotional eating. I would stay hydrated every day by drinking 3 liters of water to help with metabolism and reduce feeling hungry. I would avoid alcohol and other high-calorie drinks, which add significant empty calories to your diet. I would track my diet, exercise, and weight loss progress using a journal, app, or chart. I would find support from a reputable coach to help with a plan, motivation, and accountability. Lastly, I would show up for myself, trust in the process, and persist until I succeed. Because even if I fell short by 2024, I’d still be in a much better place than if I did nothing. What You Can Do: Start with whole foods, less sugar, and portion control. 2. Why you need to test your blood Blood tests provide a perfect snapshot of your overall health. They offer clear and objective insights to enhance health and performance. These tests not only detect potential issues before they arise, but also make it easier to predict and manage future health outcomes. Understanding your bloodwork is key to: Optimizing exercise routines Eliminating nutrient deficiencies Improving sleep quality Mitigating stress Preventing disease So remember to schedule regular blood tests and, more importantly, to understand the results. Because blood is the most vital fluid in your body, and your life literally depends on its well-being. What You Can Do: Schedule annual blood tests and review the results with your doctor. I hope this helps! Food for Thought This Weekend This comic made me laugh out loud when I saw it on ​LinkedIn​ the other day. Sometimes I feel like the guy on the left trying to give everyone warm hugs. Accountability is the invisible bridge between goals and achievements. But unsurprisingly not everyone wants to be held accountable for their actions. So here are 3 key questions to ask yourself: Do I want to be held accountable for something? What does accountability mean to me? What is the best way for me to be held accountable? – 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 tackle your fitness goals, this is definitely where you should start. It’s the same framework for achieving goals 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 perform better? ​Apply for private one on one coaching here.​ 3. Promote yourself to 2,000+ 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.

Peak Performance Insider: How to master stress one step at a time and the ancient art of hara hachi bun me (腹八分目)

11/10/2023

Estimated read time: 3 minutes Let me start by saying thank you for all the great feedback you’ve given me about this newsletter. It’s been helpful hearing your thoughts on the name, content, design, timing, and more. This publication is a work in progress and I deeply appreciate you reading and sharing your thoughts. I promise to continue making these short, meaningful, and engaging. Now without any further ado… The Peak Performance Insider: 1. How to master stress one step at a time In the dynamic lives of working professionals, stress is inevitable. It’s your body’s reflex to demands and challenges, whether in the office, during workouts, or in daily life. This response, honed by the human body over millennia, can actually be beneficial in moderation. For instance, the stress exerted on muscles during exercise promotes healthy growth and adaptation. However, the unrelenting pace of contemporary life often leads to excessive stress, detrimental to both mental and physical health. It can disrupt focus, increase irritability, and reduce productivity. But there are constructive ways to manage stress: Minimize online and social media engagement Limit morning phone time Integrate meditation into your routine Embrace the outdoors, particularly on sunny days Practice mindful breathing, even at work Pursue a constructive hobby Focus on exercises enhancing flexibility and fitness What You Can Do: Pick 1 strategy and start doing it daily. You will be tempted to choose two or three, but that would be a mistake. Choose 1, lock it down, then add another if you want to. Living stress-free is an illusion, but controlling stress is a realistic goal. The key is to regularly and proactively de-stress. 2. The ancient art of hara hachi bun me (腹八分目) “Hara hachi bun me” may be the simplest yet most effective eating practice that has ever existed. It means “eating until 80% full,” and this age-old wisdom aligns perfectly with the idea of mindful eating. It’s a subtle yet powerful tool, particularly for those aiming at weight loss. By stopping at 80% fullness, you can still enjoy satisfying meals while slightly reducing your calorie intake over time. You might wonder, “How do I gauge 80% fullness?” It’s more intuitive than it sounds: Image by Precision Nutrition It’s about tuning into your body’s signals and learning to recognize when you’re just right – not stuffed but not hungry. The exact percentage doesn’t matter because the real benefit lies in slowing down, savoring food, and learning to understand your own hunger cues. What You Can Do: Stop eating at 80% full. Incorporating hara hachi bun me into your routine isn’t just about controlling portions. It’s a step towards a more mindful, balanced way of life. I hope this helps! Food For Thought This Weekend That which you do most will be that which you do best. — Dr. Jawanza Kunjufu Consistently eating well, exercising, getting quality sleep, and managing stress are not just habits, but investments in your greatest asset – yourself. And no matter how you manage your money, you are your greatest investment. – 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 tackle your fitness goals, this is definitely where you should start. It’s the same framework for achieving goals 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 perform better? ​Apply for private one on one coaching here.​ 3. Promote yourself to 2,000+ 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.

Peak Performance Insider: The law of chocolate chip cookies, how to form habits that last, and everything you need to know about weight loss

11/03/2023

Estimated read time: 5 minutes This issue of the ​Peak Performance Insider is brought to you by ​MH Health Coaching.​ We help entrepreneurs and busy professionals get lean, boost energy, and build healthy bodies. We have 4 private coaching spots left for November, so if you’re a high-performer with a busy schedule looking to get in the best shape of your life click the link below to get started. Click here to sign up for a Free Discovery Session I lost $500 in January last year and it’s 100% my fault. One of my goals was to post a video to ​my YouTube channel​ every week on Tuesday for a year. I recruited a friend as an accountability partner and agreed to pay him $500 if I didn’t post a video by midnight every Tuesday. And as much as it pains me to admit it I sent him $500 the very first week—only a few days after creating the agreement—because I missed my deadline by 3 hours “perfecting” the video. Sending my friend $500 a few days after making the agreement was infuriating—I mean I was really, really angry at myself—but it was also an important reminder that showing up is everything. If your goal is to exercise five times each week, what you do is far less important than just showing up. How you choose to create accountability is up to you. I choose money because losing it is painful and a sharp deadline so it’s nonnegotiable. But the key is to create compelling consequences so that you don’t ignore your commitments. Here are some questions to ask yourself: Do I want to be held accountable for something? What does accountability mean to me? What is the best way for me to be held accountable? (Hint: this last one must involve a consequence) Now without any further ado… 1. The law of chocolate chip cookies The Law of Chocolate Chip Cookies is as follows: If the cookies don’t go in the grocery basket, they don’t go home. And if the cookies don’t go home, they don’t go in your mouth. And if the cookies don’t go in your mouth, they can’t turn into belly fat. The end. So does that mean the end of cookies? Of course not. Chocolate chip cookies are one of life’s greatest treasures. But there’s a difference between enjoying a freshly baked cookie and snacking on cookies every day. And that little difference makes all the difference when it comes to getting in shape. What This Means For You: All things in moderation. 2. How to build habits that last I recently came across a powerful technique for developing new, better habits while breaking old, bad behavior patterns. The big idea is that changing your behavior is most effective when you change your identity. And I don’t mean facial reconstruction or changing your name (this isn’t Mission Impossible). I mean focusing on identity-based habits instead of outcome-based habits. Identity-based habits focus on who you want to become, so the process of building habits really just becomes the process of becoming your new self. All you have to do is decide the type of person you want to be, then prove it to yourself with small wins. In time you’ll start winning so much as that new person that you’ll start to look and feel like the new you, too. Some examples related to food are religious adherents or vegetarians whose eating habits are determined by their identities. What You Can Do: Start small with easily achievable milestones. Try setting small milestones like, “I don’t eat snacks before 10am.” Then a few weeks later “I don’t eat snacks before lunch.” Then maybe “I don’t eat snacks before dinner.” Keep track of your wins and celebrate your milestones in ways that align with your goal. That kind of slow, easy progression can make picking up new habits (or breaking bad ones) not only doable but actually easy. And if you’d like to learn more about identity-based habits, check out “Atomic Habits” from ​my recommended reading list​. 3. Everything you need to know about weight loss It’s estimated that 45 million Americans—nearly 15% of the population—go on a diet each year and spend nearly $50 billion dollars on weight loss products and services, according to research conducted at the Boston Medical Center for Nutrition & Weight Management. That is a massive number of people spending a fortune on fitness every single year. So what’s all the hype about? Why do so many people spend so much time and money trying to lose weight? And, most importantly, what exactly is intentional weight loss? In the context of medicine, health, or physical fitness: Weight loss refers to a reduction of the total body mass, by a mean loss of fluid, body fat (adipose tissue), or lean mass (namely bone mineral deposits, muscle, tendon, and other connective tissue). Now let’s put that all into perspective. What is Body Fluid? Using a lean, healthy male as our example, body fluid is divided in a two-to-one ratio between two compartments: Intracellular Fluid is all of the fluid that exists within the cells in our bodies. This amounts to 60-67% of the fluid in the body and is about 42% of one’s total body weight. Extracellular Fluid is all of the fluid that exists outside the cells in our bodies. This amounts to 33-40% of the fluid in our bodies and is about 21% of one’s total body weight. This means that in total, your body fluid amounts to anywhere from 60-67% of your total body weight. What is Body Fat? Body fat is connective tissue found all over the body that is mainly responsible for storing energy, cushioning, and insulating the body. The main types of fat cells are white, brown, and beige cells. White Fat cells are the body’s primary energy storage units and are located under the skin, namely around our belly, arms, buttocks, and thighs. These fat cells cushion…
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The Ultimate Guide to Finding a Personal Trainer in Tokyo

09/07/2022

Before you spend money on a personal trainer in Tokyo or elsewhere in Japan, read this entire guide! Because with so much online information there’s never been a better time to get in shape, but because of all that information it’s hard to know who to trust. Plus living a healthy lifestyle in Tokyo is challenging for expats because of different foods, a foreign culture, and a difficult new language. And although you can exercise on your own, it’s unlikely you’ll get the results you’re aiming for without a well thought-out plan. So whether you’re just starting your fitness journey or you’ve been exercising for years, hiring a personal trainer or online coach is the safest and most effective way to accomplish your fitness goals. And since you are literally putting your health in someone else’s hands, finding the right trainer for you is imperative. Jump to: What is a Personal Trainer Choosing a Personal Trainer in Tokyo How to find a Personal Trainer in 3 Minutes Questions to ask a Personal Trainer What not to do when finding a Personal Trainer Considerations before and after you Start Training What is a Personal Trainer A personal trainer is a certified fitness professional responsible for helping clients achieve fitness goals. Trainers develop personalized exercise programs and recommend dietary and/or lifestyle changes based on clients’ goals, needs, and personal preferences.  They also teach clients how to safely and effectively perform exercises in order to achieve results without sustaining injuries. What is an online health and fitness coach and what do they do? An online health and fitness coach is typically a certified personal trainer who helps clients achieve their goals by educating, empowering, and creating accountability for them. Health and fitness coaches equip clients with essential knowledge, training programs, and nutrition guidelines so that clients understand how and why each part of the program is helping move them towards their goals. The responsibilities of health and fitness coaches are similar to those of personal trainers, but one notable difference is that coaches help clients achieve their goals while developing competence and long-term independence. For more information about online health and fitness coaching, have a look here. How long do you work with them? The length of time you’ll work with a personal trainer or online health and fitness coach mainly depends on your goals, your budget, and a realistic timeline. People hire personal trainers for 3 to 6 months but often continue working with them for years, whereas programs with online health and fitness coaches typically have firm start and end dates. In general, working with a personal trainer or online health and fitness coach is always more effective than training alone. The main difference is that while personal training is usually an indefinite subscription, online health and fitness coaching is usually a one-time investment. What kinds of results can you expect? Depending on your goals, level of commitment, and the quality of your personal trainer or online health and fitness coach, you can expect to see more muscle, less fat, better sleep, lower BMI, greater flexibility, increased energy, and improved posture. In general, working with a personal trainer or online health and fitness coach is always more effective than training alone. Where can you work with a personal trainer in Tokyo?  The easiest place to find a personal trainer in Tokyo is online or at a personal training gym.  Some bodybuilding gyms (including 24-hour gyms) and fitness clubs also offer personal training services. Public gyms occasionally have their own personal trainers but they generally don’t allow personal training to be performed by freelance trainers in their facilities. Here’s a list of places where personal trainers typically train clients. Commercial gyms (Gold’s Gym, Konami, etc.) Personal training studios (Beyond, Next Gym Tokyo, etc.) Public municipal gyms (Shinjuku Sports Center, Tokyo Metro Gym, etc.) Home gyms (your home) Living rooms (your home) Outdoors (near your home or office) Parks (Yoyogi Park, Arisugawa Park, etc.) At the office (your office) Online (anywhere) How much do personal trainers cost? Freelance and private studio personal trainers in Tokyo typically charge between 8,000 to 12,000 JPY per session.  Most offer discounts for purchasing a pack of sessions at once while others offer monthly subscriptions. At big-name companies that offer personal training services like RIZAP and Konami, you can expect to pay anywhere from 150,000 to 350,000 JPY for a 2-month program. Online health and fitness coaches charge anywhere from 15,000 to 100,000 JPY per month depending on meeting frequency and the services they provide. If you want to know about gym costs in Japan, check this out. Gyms with English-Speaking Trainers There are still very few gyms in Tokyo that provide English-language instruction.  But the following list contains some of the best gyms in Tokyo with English-speaking trainers. So whether you’re looking to start your fitness journey or switch up your current routine, you can be confident that you’ll be able to achieve your goals without the stress of a language barrier. If you’re new to Tokyo and can’t speak any Japanese or if you just want fitness instruction in English, here are some English-friendly gyms with personal trainers: Intensity Matters Intensity Matters, Tokyo’s first outdoor training gym, takes pride in providing a safe and effective outdoor environment that encourages purposeful exercise.  They focus on functional training to improve primary movement patterns, which translates directly into better physical performance outside of the gym. Classes usually begin with a dynamic warmup, followed by a high-intensity exercise utilizing your own body weight and some basic equipment.  With a maximum of eight participants each session, learners always receive enough one-on-one attention from instructors. UFC Gym UFC Gym in Tokyo provides a wide range of group classes and private options, including functional fitness classes, MMA programs, dynamic performance training, kids MMA programs, and more. Along with kickboxing, yoga, and hip training (in Japan, “hip” means “booty”), you’ll discover unique exercises here, such as UFC Gym’s unique interval training program, Daily…
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My 3 Favorite Free Apps For Productivity (And Staying Organized)

07/03/2021

Everyone wants to stay organized and be productive, so in this video I’m sharing my three favorite free apps for getting things done every day. My 3 Favorite Free Apps For Productivity And Staying Organized (VIDEO) Enjoy the video and remember to leave a comment! Thanks, Menya Hinga Health & Performance Coach Are You Ready To Transform Your Health & Performance? You might be a perfect fit for the Holistic Fitness Coaching Program. Here’s how to apply: Step 1 – Book a Free Consultation This is a an opportunity for us to talk about your goals, answer all your questions, then map out your next steps. Step 2 – Start your Transformation If you’re tired of the same frustrations and know you’re ready for a permanent change then book me in below. Click Here To Book Your Free Consultation

Fitness Apps, Eating after Exercise, Lifestyle Balance & more | Client FAQ #1

06/13/2021

Here are a few answers to questions I’ve been asked by some of my current clients. In the future I’ll make shorter, detailed videos focused on more specific topics but this one quickly covers fitness apps, eating after exercise, lifestyle balance, how to get your kids to eat healthily and more. If you have any questions feel free to ask in the comments below and I’ll answer them in future videos. Fitness Apps, Eating after Exercise, Lifestyle Balance & more | Client FAQ #1 (VIDEO) Enjoy the video and remember to leave a comment! Thanks, Menya Hinga Health & Performance Coach Are You Ready To Transform Your Health & Performance? You might be a perfect fit for the Holistic Fitness Coaching Program. Here’s how to apply: Step 1 – Book a Free Consultation This is a an opportunity for us to talk about your goals, answer all your questions, then map out your next steps. Step 2 – Start your Transformation If you’re tired of the same frustrations and know you’re ready for a permanent change then book me in below. Click Here To Book Your Free Consultation

Building New Habits In 4 Simple Steps

08/21/2020

This video is dedicated to you because 6 months ago I told you that I would help you save time, money, and frustration on your journey towards better health but after only two YouTube videos I totally dropped the ball for a bunch of “good” reasons that are really just bad excuses. So in this video I’ll come clean about what happened, what I plan to do about it, and what 4 simple steps can help you and me create better habits with more consistency. Building New Habits In 4 Simple Steps (VIDEO) I want to know what kinds of habits or behavior changes you’re trying to make, so feel free to post them in the comments section or DM me on Instagram. Thanks, Menya Hinga Holistic Fitness Coach Are You Ready To Transform Your Health? You might be a good fit for the Holistic Fitness Coaching Program. Here’s how to apply: Step 1 – Book a Free Discovery Call This is a complimentary consultation during which we’ll create a basic framework for achieving your goals then determine if you’re a good fit for the program. Step 2 – If you are a good fit, you will be invited immediately But here’s the catch…only those who are 100% committed will be accepted to the program. There is no half-assing or dilly-dallying… So if you’re sick and tired of the same frustrations and know you’re ready for a total transformation then click below to book a free consultation. Click Here To Book Your Free Discovery Session

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