Archive of Motivational Speaker

Welcome to Craig's site.

Craig Harper is a leading motivational speaker and educator. He is a highly sought-after corporate coach and is considered to be a leader and pioneer in the areas of personal and professional development. Working with hundreds of teams, companies and a wide variety of organisations on numerous continents over the last twenty years has given Craig a unique insight into, and understanding of, human performance and all its variables. Craig has an ability to educate, inspire, challenge and make people laugh all at the same time!

Renovate Your Life Blog

Monday, June 30, 2008

2008... and a Half

* Note: this article won't be relevant for every reader. For those of you who have followed through on your New Year's resolutions and done amazing things, you may want to check back in tomorrow. For some of you it will be a timely poke in the ribs, for others it will be reality check and for many it will be an opportunity to stop, step back and take stock of where you are at in relation to where you planned to be at this stage of the year.

Q. So guess what today is?
A. It's the last day of the first half of the year.

Yep, we're officially half way through 2008.

Shit!

If you're like many people, then exactly six months ago you were all pumped about the new year that lay ahead of you and all the amazing things you were about to do, create and achieve in your soon-to-be-very-different life. Yep... 2008; the year of change. Re-invention. Resolution. Revolution. The new you.

Apparently.

Your reality was about to take an incredible turn for the better; different habits, different mindset, different behaviours, different relationships and of course, different outcomes. You were excited and expectant about all the amazing things that were about to happen in your world because apparently January 1 is the day that we all become incredibly different.

You would have done it earlier but as we all know New Year's Day is a much better day to change your life than say... December 16. And as for November 22, you wouldn't even consider that. Not only is November 22 a stupid date to change but last year it fell on a Thursday... and we all understand that nobody changes their life by starting something on a Thursday. Monday is the official start day for change. That's the rule.

Ask anybody.

Sure, you had made similar resolutions before but this time it was gonna be different. You said so.

No, really.

So like the multitudes of would-be-life-transformers, you waited for the life-changing day to arrive; January 1, 2008.

The official change day.

And like every other year, New Year's day came and went. And for a little while you were different. Well, actually you were the same. You acted different(ly) for a few weeks (days perhaps) but inside you hadn't really changed at all. Your behaviour was temporarily different but you were the same. You went through the motions as you've done many times before (simulated transformation) and then just like you always do, you found a reason to stop. Again. A very legitimate-sounding reason of course. You're good at that. As soon as the excitement and emotion of the new year died down, so too did your new-found mindset and behaviours.

So here we are, half way through another year and for some of us it's time to suck it up and ask ourselves a few honest questions. Here's are a few I've asked myself over the years and the answers I came up with.

Q. What have I learned about creating genuine (forever) change since January 1?

A. Creating positive change in my life has nothing to do with a date on a calendar and everything to do with me. My attitude, my determination, my honesty, my self-assessment, my discipline, my ability to deal with adversity and discomfort and my preparedness to do what needs to be done day in, day out. Even on Thursdays. Even when I'm tired. Even when it ain't fun. Even when it's not easy. Or convenient.

Q. What have I learned about New Year's resolutions?

A. For the majority, they don't lead to long-term behavioural change. They don't work.

Q. What has stopped me from achieving what I set out to at the start of the year?

A. Me.

Q. What else have I learned?

A. I can't rely on motivation to get me there; it's a temporary emotional state. Passion is great but it needs to be wrapped around a fail-safe, non-negotiable plan.

Q. And?

A. I'm better off doing a few things well, rather than twenty things poorly.

So, I've got three questions for you:

1. What have you learned since January 1?

2. What are you going to do differently in the second half of this year?

3. How will you ensure that your answer to question two becomes a reality rather than just another intention?

Let me know your answers by clicking on the comment thingy.... or just say hi and share your thoughts.

And enjoy 2008... part two.

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Friday, June 27, 2008

A Solution to Global Obesity... YOU!

For some of you fitness bunnies, today's article may not be particularly relevant. Sorry 'bout that. Give it to a fat friend perhaps. To be honest, sometimes I get tired of having the same discussions and talking and writing about the same issue - over and over (and over) again. After this post I will give the obesity thing a wide berth (pun intended) for a while. I certainly don't seek out the fat discussion but it invariably seems to find its way to me. More than half of the emails I receive are essentially the same question; "how do I get leaner and lighter?" And media outlets are always contacting me to talk about the obesity epidemic (as they call it).

To me it seems like we're still chasing our tails and still missing the point. Yes I've covered some of what I'm about to say before but perhaps it's worth repeating because we still seem to be looking for answers in the wrong places and we certainly ain't gettin' no thinner! And a big hello to the grammar police.

9AM with David and Kim

Yesterday I did my regular Channel Ten gig and we chatted about the fact that Australia has now officially become the fattest nation on the planet - according to the latest research from Melbourne's Baker Heart Research Institute. That's right; out of one hundred and ninety five(ish) countries here on the big blue ball, we sit (literally) at the very top of the Global Fatometer. The good-old, fun-loving, sun-drenched huge Aussie.

Aaah, we're such high achievers aren't we? If there was a Fat Olympics, we would be standing (or lying perhaps) at the top of the (very well reinforced) medal podium laughing at all you wanna-be fatties. And you Americans thought you could eat... Ha.

Amateurs.

Commitment

Us Aussies are certainly not gonna let stupid things like education, increased awareness, public health warnings, government campaigns, weight-loss initiatives and alarming statistics stand between us and our beloved calories. Nope, we are nothing if not committed to our obsession with food and our devotion to culinary pleasure.

Burger anyone?

Throw into the obesity equation an ever-increasing array of low-fat, low-salt, low-GI and low-calorie foods, a mountain of weight-loss pills, powders, potions and products, a plethora of gyms, studios, health retreats, clinics and fat farms... and our ability to still gain weight becomes even more of an achievement. If ever there was a generation determined to kill itself, it's us.

Excuse my overt sarcasm today but COME ON!!!... what actually needs to happen for people (individually and collectively) to stop doing this to themselves and to stop making stupid, destructive choices day after day, month after month, year after year?

And then miraculously find a way to blame something or someone else for what they have done to their own body?

Barking up the Wrong Tree

Despite what some experts teach, obesity is not a physical issue at it's core; it's an emotional issue and psychological issue and the increasing number of fat Aussies is the physical consequence of that reality. In many ways, fat is merely a symptom of what happens between our ears.

My experience tells me that for many people, obesity is merely the physical result of underlying psychological and emotional issues and until we acknowledge and treat the internal stuff accordingly, our exteriors will continue to grow.

Get your head in the right place and your body will follow. Remember... your body is not who you are, it's just where you live. Your mind determines what happens to your body.

Choices

Over-eating doesn't cause obesity; it's merely one of the mechanisms. What causes obesity (for the majority) are poor choices over an extended period of time. Choosing the fast food. Choosing to over-eat. Choosing the sedentary lifestyle. Choosing not to exercise. Choosing to find an excuse rather than a solution. What causes obesity is us.

It's not some random accident, we create it.

How dare I tell the truth and hurt people's feelings. If only we'd stop getting offended and start getting enlightened, responsible and proactive then maybe we'd see some real physical change. For twenty five years I've been helping people change their bodies and what works best is reality, honesty, accountability and practical strategies. The sooner we admit that we are the cause of our obesity, the sooner we move towards a genuine solution. A forever solution, not some temporary behavioural change.

Getting out of My Own Way

When I was fat (yes, I was fat) it wasn't because of my situation, circumstance, environment or my lack of time, resources or knowledge. It was because of the choices I made. What I chose to do to my body. It wasn't about my genetics, it was about what I chose to do with my genetics. It wasn't about my ability or potential for change, it was about my attitude and my subsequent behaviours.

I knew what to do but I simply didn't do it.
It wasn't an educational issue.
It was a me issue.

Sound familiar?

* Let us know your thoughts on this post by clicking on the comment thingy and sharing from your own experiences or thoughts. If you'd like to receive articles like this automatically, simply click on the 'subscribe to this feed' thingy at the bottom of this post and become a subscriber.

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Wednesday, June 25, 2008

Where are the Blokes?

Today's post is not so much a personal development 'lesson' as it is a discussion and exploration into how blokes and chicks are wired; a look at something which interests me. As always, I don't have all the answers but I do have plenty of questions and thoughts. Being as I'm not a female (mostly), I may be completely off track... so feel free to enlighten me girls.

As a scientist, personal development bloke and fascinated observer of people, I love to see what people do (and don't do) and then try to figure why they do (or don't do) whatever it is that they're doing. Or not doing. As the case may be. Or not be. If you know what I mean. Hey, don't you complain... I'm confused and I'm writing it!

Anyway, there's two interesting observations I've made lately.

Observation 1
In most of my open-to-the-public workshops (as opposed to my corporate gigs) the vast majority of my audience is typically women. The weekend just past we ran our Melbourne RYL program (photos up soon) and over eighty percent of the attendees were of the more attractive and sweeter smelling gender. A couple of weeks ago I gave an open-to-the-public keynote presentation (health, fitness, lifestyle, psychology stuff) in a large fitness centre here in Melbourne and nearly ninety percent(!) of the audience were women. These kinds of percentages are pretty common for my presentations. Now, if I was a young, good-looking, stud-muffin with a six-pack and a severe case of Brad-Pitt-itis that might give us some insight into the skewed numbers, but clearly I'm not, and clearly, people are coming along for the information, the motivation and the education. Even when I do a presentation where many of the people in the audience don't really know who I am, we still have a much higher percentage of women book in and attend.

Observation 2
The vast majority of commentors on this site are women. While it varies a little from article to article, the ratio of female to male contributors is quite amazing. Recently I took a stroll through some of my past posts and the percentage of female commentors is regularly up around the ninety percent mark.

So the obvious question is, "why does this happen and what does it tell us?"

You're right; that's actually two questions.

Well, I'm not really sure but I'll throw around a few possibilities...

1. All the men are out hunting.
2. Only a very small percentage of men can read and write.
3. What I write or speak about isn't applicable to the males of the species.
4. I'm not manly enough to connect with the blokes.
5. Women need more help than men.
6. I don't write enough articles about monster trucks or cage fighting.

Naaah, probably not.

Perhaps...

1. A higher percentage of blokes (higher than ten percent that is) actually read my stuff but they are not as comfortable to comment as the ladies.
2. Growing up, blokes are not 'trained' to talk about relationships, feelings, emotions, fears, weaknesses, problems.. etc.
3. Perhaps some guys consider having a need for 'personal development' to be a sign of weakness (which would make me... pathetic).
4. Blokes don't have the same level of emotional intelligence or awareness as the girls. Or maybe they just don't show it.

Or possibly...

1. Women are simply more aware and more in touch with their emotional selves.
2. Women are more prepared to admit (and deal with) flaws, weaknesses and destructive habits and behaviours.
3. Women are more proactive (about creating positive change) while blokes are more reactive - they wait for the catastrophe to happen and then slip into their Superman outfit.
4. One of my (female) staff suggested that women 'search' more because overall they're not as happy as men. Don't yell at me - a woman told me that.

Maybe...

1. The way I communicate resonates more with women.
2. Perhaps the site needs less photos of sunsets and more images of blokes and their power tools.
3. Women just like talking.

A final thought...

Maybe some of us alpha-male-warriors need to climb down from the security of our monster trucks and go and see Sex and the City tonight.

Or perhaps give another bloke a hug.

Help a confused male out; let me know your thoughts on this perplexing issue.

I'm off to hunt.

Er, I mean do Yoga.

* Let us know your thoughts on this post by clicking on the comment thingy and sharing from your own experiences or thoughts. If you'd like to receive articles like this automatically, simply click on the 'subscribe to this feed' thingy at the bottom of this post and become a subscriber.

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Tuesday, June 24, 2008

Where Happiness Lives

Before I even write this post, I'm thinkin' that some of you might not see eye to eye with me on this topic, so for that reason alone I'm gonna say up front that this article (as with all of my writing) is merely my take on a pretty interesting area of the human experience; a humble opinion by the ex-fat kid. Feel free to agree, disagree, sit on the fence or add to the discussion.

In the course of my work I talk to a wide range of people over a typical year - different personalities, different ages, socioeconomic groups, professions, religions, ethnic backgrounds, beliefs-values-standards-attitudes-opinions... different!

However, for today's discussion and for the purpose of exploring this hypothesis of mine, I want to classify people into two categories:

1. Generous people

2. Selfish people

Hypothesis: Generous people are more likely to be happier than their selfish counterparts.

I also want to compare the potential advantages and benefits of each - being selfish versus being generous - and see which is more likely to lead to happiness (apparently what we all want).

Which group are you in?

Now admittedly some of us can switch groups from time to time, but I think when we really consider it, we can (secretly perhaps) classify most of the people we know into one group or the other. Not that we would, because obviously you and I aren't like that... but hypothetically, we could do it. If we were like that. But we're not. Mostly.

Of course it can get a little tricky when we start to discuss different kinds of generosity and selfishness (an individual may be financially generous but emotionally selfish for example) but I think we have an overall sense of whether or not a person is (generally speaking) generous or selfish.

Miserable Specimens

Think about that selfish person you know and ask yourself... are they happy? More than likely the answer will be no. I have never met a totally selfish person who is completely happy. By and large, they are miserable specimens. Yes we all have moments of selfishness but that's not what I'm talking about here; I'm talking about those people who are completely self-absorbed and totally unaware of other people's feelings or needs. The people who always put their needs above everybody else's. You know who. Typically their drive to please themselves only results in misery. The irony of it all being that, if they would only invest some time, energy and care into others (put their own desires on hold for a bit) they'd probably find what they've been missing all along.

E.T. meets C.H.

If you were an alien visiting our planet (as we all know aliens do) and you were here to gain insight into, and understanding of, the human happiness factor, you might watch some television to learn a little about the species, you may attend a 'happiness workshop' or two (although your big green antenae might be a give-away), you could read some magazines, buy a few self-help books, listen to some 'success' CDs, you might even google the term happiness (we all know how computer savvy aliens are) and overall you would do your best to observe humanity first hand without getting busted for being the extra-terrestrial that you are.

Who said self-help and science-fiction can't go hand in hand?

As an interested student of happiness, here's what you (you the extra-terrestrial) might learn from your preliminary 'research' into the subject:

1. Success = happiness.

2. Success is determined by what we own, how much we earn, where we live, how we look and how we are perceived by others. Apparently success is largely about how others see us.

You might also learn that to succeed (thereby creating happiness) you must:

3. Win at all costs - go hard or go home.

4. Look after number one because nobody else will - it's a jungle out there.

Which is all code for... be selfish. Although this is usually not taught directly, it's really the underlying premise for much of what we're taught about 'success.'

But is happiness in the getting or the giving?

But when we step away from the 'sales pitch' of happiness and into the reality of life, what do we actually find? Who are the happiest people? Is there a pattern? What can we learn from different cultures, religions and groups of people?

What I've learned:

1. Happiness and financial success are not necessarily linked (neither are they mutually exclusive).

2. Often the most generous people are the happiest (note that being generous should not be confused with being someone's door mat).

3. True happiness (an ongoing state of inner peace, calm and contentment) should not be confused with some temporary 'fix' or short-term high.

4. Being ambitious, driven and focused doesn't mean an individual is selfish. Many high-achievers are very generous people.

5. Being selfish usually leads to social and emotional disconnection... which leads to misery.

So when we step back from what the media tells us, the marketing, the hype, the razzle-dazzle, the success workshops, the get-rich-quick-schemes and the smoke machines, perhaps we'll discover that true happiness actually lies in the giving and not the getting.

Or maybe a little of each.

Tell me what you think by clicking on the comment thingy.

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Monday, June 23, 2008

Finger on the Pause Button

Hello you crazy funsters. No post today as it's been kind of a frantic weekend in Craigsville. We had our Melbourne RYL yesterday and it went off like a frog in a sock. Great group, lots of fantastic people, plenty of breakthroughs, plenty of light bulb moments and plenty of laughs. Right now my voice sounds like somebody has attacked my vocal chords with a cheese grater as I slept.

I'll be here to make you think tomorrow but in the mean time, enjoy your day and be amazing by choice.

Ciao x

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Friday, June 20, 2008

Book Review 23 and an Update.

Hi Guys. Take a look at book review 23 by the very lovely Victoria May here. Feel free to comment on the reviewed book, to encourage our reviewer, or just say hi and add your thoughts.

An update:

1. Well, today is the last Friday of our four-week SWL project. Hopefully some of you have managed to get the ball rolling in terms of changing some of those nasty habits of yours. You habits-changers know who you are and what I'm on about so click on the comment thingy, share your last update and tell us how you went over the four weeks. I look forward to your feedback.

2. Thanks a bunch for your feedback about the site yesterday. I found it most insightful, interesting and valuable. The over-whelming vibe seems to be... leave it as it is. So for the most part, that's what I'll do. In the early days (way back in 2006) the Bald Man and I did a bunch of video posts... we may re-introduce one (or so) of those each month - they're fun and people seemed to like them. Stay tuned.

3. I look forward to meeting all you RYLers at this Sunday's workshop here in sunny, warm, tropical Melbourne. Bring a coat. We're gonna have a rockin' day and plenty of fun so come with a great attitude and an expectation to be poked, prodded, challenged, educated, motivated and possibly offended... and you might just change your life. We have a few places left for any of you stragglers who may want to book in.

4. How would you like to work with me? Yep, I need a trainee Trainer (like an apprentice) for my Brighton centre (Harper's Personal Training). Once or twice a year we offer an eighteen month trainee-ship for a 'spectacular someone' who is looking to step into the big wide world of Personal Training. The successful applicant will be harassed and mistreated by Johnnie and I on a daily basis, be worked into the ground and make very little money for a year or so. I know, I know... it all sounds too good to be true. To join the team you will need to have a Certificate 4 in fitness and preferably little or no experience in the industry! How good is that?! If you're interested (why would you be?), send me some info by clicking on this link!

Enjoy your weekend team and here's a big hug ( ) for anyone who wants one. And for all the alpha-male warriors who are uncomfortable with a man hug, here's a slap on the shoulder #!* and a firm manly handshake >< for you.

Ciao x

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Thursday, June 19, 2008

How to Lose Weight Watching TV

Yesterday we considered the fact that we are fast becoming a society of statues. A curious species who seem to have our collective asses permanently attached to a chair. Or preferably, a couch. We discovered that within a few years many of us will have identical movement patterns and daily activity levels to that of the Oak tree. Yep, it appears that many of us have become fat (seated) spectators in the game of life. Heavy sigh.

Fat sigh.

Moving towards a Solution

So as I'm an Exercise Scientist and Personal Development Bloke, I thought it might be timely and appropriate for me to throw out one simple suggestion which might be a practical and realistic strategy to offset a little of that collective inactivity. A simple way to burn a bunch more cals, lose some weight and fat, improve our health, increase our fitness and get us in a better place emotionally and psychologically without even having to leave our lounge room (although we could do it anywhere). No use talking about problems unless we're serious about finding a solution. Otherwise we're just complaining.

Keeping it Simple

Note that what I am about to outline is not a global answer to obesity (of course) or a one-program-fits-all solution for the fat asses of the world. No, it's my way of showing how simple and effective exercising for weight-loss can be when we find a way, rather than find an excuse. While the moaning masses might be problem-focused, you and I are gonna be solution-focused. So there.

The following example is exactly that; an example of how practical and uncomplicated we can make the process of increasing our daily energy expenditure.

Some Interesting Facts:

1. The average Aussie watches about three hours of television per day - mostly in the evening. The figures are similar in the U.K. and actually a little higher in the States (according to the research I have).

2. Every hour of commercial prime-time television is programmed with about fifteen minutes of advertisements. Forty five minutes of show, fifteen minutes of ads - with the ads typically being broken up into five three(ish) minutes blocks.

3. An individual who regularly watches TV from 7.30pm - 10.30pm (for example) will be subjected to approximately forty five minutes of mind-numbing, ass-expanding ads every night.

The Suggestion

Use those three minute blocks to change your body and life.

A Question

What would happen over the course of a year if our average TV watcher got off the couch and did some simple, easy-to-do step-ups (stepping up and down on a box, step, platform) every time the ads were on? The answer is quite staggering.

Some Hypotheticals

The following hypothetical scenarios are based on the assumption that the only change in the subject's lifestyle (diet, incidental and occupational activity) is the inclusion of the fifteen three-minute bouts of stepping. The step height would be either eight or twelve inches (20 or 30cm). The estimated annual weight loss was calculated by dividing the total calories expended for the year (via stepping) by 3,500. See yesterdays article for clarification on the significance of the 3,500 figure.

Example 1.

Weight of subject: 150 lbs (68 kgs)

Daily stepping commitment: 15 x 3 mins
Additional energy expended per day (8 inch box): 460 cals
Additional energy expended per day (12 inch box): 552 cals
Additional energy expended per year (8 inch box): 167,900 cals
Additional energy expended per year (12 inch box): 201,480 cals

Potential weight loss for the year (8 inch box): 48 lbs (21.8 kgs)
Potential weight loss for the year (12 inch box): 57.6 lbs (26.1 kgs)

Example 2.

Weight of subject: 200 lbs (90.7 kgs)

Daily stepping commitment: 15 x 3 mins
Additional energy expended per day (8 inch box): 614 cals
Additional energy expended per day (12 inch box): 737 cals
Additional energy expended per year (8 inch box): 224,110 cals
Additional energy expended per year (12 inch box): 269,005 cals

Potential weight loss for the year (8 inch box): 64 lbs (29 kgs)
Potential weight loss for the year (12 inch box): 76.9 lbs (34.9 kgs)

Example 3.

Weight of subject: 250 lbs (113.4 kgs)

Daily stepping commitment: 15 x 3 mins
Additional energy expended per day (8 inch box): 767 cals
Additional energy expended per day (12 inch box): 921 cals
Additional energy expended per year (8 inch box): 279,995 cals
Additional energy expended per year (12 inch box): 336,165 cals

Potential weight loss for the year (8 inch box): 80 lbs (36.3 kgs)
Potential weight loss for the year (12 inch box): 96 lbs (43.5 kgs)

Wow!

Freaky huh? Now, of course I'm not suggesting that we would, should or could (well, I guess we could if we really wanted to) step for forty five minutes every day for the next year, but what I am suggesting is that when we remove the emotion and the bullshit excuses, increasing our daily energy expenditure (thereby losing weight and fat) really ain't that complex. Unless of course we find a way to make it so. And no, what I've written above is not (in any way) intended to be a personal exercise prescription for any individual.

Who said disclaimer?

Some Final Thoughts

Naturally the heavier you are the more energy you will expend (cals you will burn) per unit of time, so simply adjust the numbers up or down by using the above weights and figures as a guide. Of course you could replace the step-ups with a number of alternatives and use your three minute intervals any way you choose. Activities such as stair walking, skipping, treadmill and stationary bike could all be viable options. There are a few other variables which will have some impact on precisely on how much energy you expend over your three minutes (like technique and intensity) but overall, the above figures will give you a good idea of what's possible.

I chose the old-fashioned step-up because it's cost effective, practical, convenient, requires no equipment (okay a box), no skill and is suitable for most fitness levels. It's also pretty handy at targeting the ass, hips and legs - per chance you should know somebody whose lower body is in need of some attention!

Okay, now I'd like you to do a little something for me.

I would like your feedback on what type of articles you prefer me to write (health, fitness, motivational, creative, philosophical, thought-provoking, ass-kicking, humorous) and why. I know there will be a varied response to this one question but I would like to know why my readers come here, what type of content the majority prefer and how I can do what I do better. At the moment I am in the process of assessing how I do things here on the site - what needs to change, what should stay the same and what I should do differently to create a better product and to be more effective as a writer and educator.

If (for example) ninety five percent of you tell me that you don't want me writing health/fitness articles, then that's something I would take notice of and address. Any specific, relevant and constructive feedback on this matter would be welcomed.

However... I probably won't be changing my periodically-offensive, grammatically incorrect, conversational writing style any time soon. Sorry.

No I'm not. Just click on the comment thingy and let me know what you think.

Thanks for your help.

As usual, love your thoughts and feedback on the above article too.

Ciao x

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Wednesday, June 18, 2008

The Sit-down Generation.

Sit-down-itis

Okay, I've been doing some research into sit-down-itis; the scourge of modern society. Also the scourge of the modern gut. And the modern thunder-thigh. Initial scientific findings would suggest that as a population we've become... fat, lazy, pigs. Er, I mean less active than we once were. You may have missed it. In short, we have a propensity for stillness. Lack of movement. Stagnation. Let me know if I'm getting too technical for you. I'll slow it down a bit.

The medical and scientific types would tell you that our overall levels of incidental and occupational activity have been steadily declining for decades; which is geek-speak for... we sit on our asses more than ever.

The good old days - when we moved

Contrary to popular belief, our current obesity epidemic may not be because we're consuming mountains of extra calories; it could well be because we're expending mountains less. Yep, the average chubby Aussie expends about 800 calories less per day than he/she did one hundred years ago. I'm guessing the figure would be similar in the States and the U.K. but I'm not certain on that. Interestingly, the average Aussie only consumes about 5% more calories than his or her counterparts of fifty years ago. In truth, we hardly eat any more food than our grandparents did (although the quality of the food is a completely different discussion).

An Interesting Hypothetical

Let's assume that an individual is eating no more food (that is, they have the same calorie intake) this year compared to what they ate last year. Let's also assume that they have dropped their energy expenditure (via increased sitting perhaps) by the above-mentioned 800 calories per day. That would mean that this year (everything else being equal) they will expend 292,000 LESS calories than they did last year while maintaining the same calorie intake. With me?

Now, we know that 3,500 unused calories equate to one pound (0.45 kgs) of additional body-fat (remembering that fat is stored energy - unused calories), so when we divide those 292,000 calories by 3,500, we discover that our subject can effortlessly gain 83.4 lbs (40 kgs) of additional body-fat in one year without increasing his or her food intake by one single calorie!!!

Twinkie anyone?

While 'Mr and Mrs 1908' took about 20,000 steps per day on average, these days 'Mr and Mrs office worker' typically inhabit the 3 - 5,000 steps range. Take a look at how many people spend their average day...

Hypothetical day: (hours in brackets)

11.00 - 6.45 sleep (7.45)
7.15 - 7.45 sit for breakfast (.5)
8.00 - 8.30 sit while traveling (.5)
9.00 - 12.30 sit at desk (3.5)
12.40 - 1.25 sit for lunch (.75)
1.30 - 5.00 sit at desk (3.5)
5.15 - 6.00 sit while traveling (.75)
7.00 - 7.30 sit for dinner (.5)
7.30 - 11.00 sit to watch TV (3.5)

Total time spent sitting or lying: 21.25 hours (90.6% of the 24-hour period)

Total time spent walking or standing: 2.75 hours (9.4%)

While the above example may seem to be extreme and unlikely, it isn't. It's way more typical than you might think. At our current rate of progression, we'll all weigh six hundred and fifty seven pounds and move for three minutes a day by 2015.

Okay, I made the last bit up.
But then, who knows?

Doing those equations and figuring out all those percentages has made me tired. I think I need to sit down for a while.
Hang on... I am!

Enjoy your chair.

Share your thoughts with me on the sit-down generation by clicking on the comment thingy.

Ciao x

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Tuesday, June 17, 2008

Knowing what to ask.

I get lots of great emails and letters every day (thank you) but one I received this morning really brought a smile to my face. I thought I'd share it with you. I've re-printed it exactly as I received it.

Subject: Thank you from Morocco

Dear Craig,

I've been reading your blog regularly since a long time (I can't even remember how long it's been), and it brought a lot to my life.

If I was to send you that mail two years ago, it would have been full of whining and complaining and a sort of quiet attempt to gather some compliments and encouragement.. I wouldn't refuse some compliments and a little encouragement right now, but let's say I grew up since then and I can write to you without waiting for anything in return... simply to say how thankful I am for the help you gave me and to let you know I am a big member of the Craig Harper fan club :D

I really enjoy reading your posts, they are witty, fun and very inspiring (you've been already told this... but still). I don't always do the homework you assign, but I stick close to the recommendation you give, try to get my own opinion and live by my values...

You do some really remarkable work, and I owe you a lot (of good humor, wise advice, motivation...). If you ever come by to Morocco, you've got a disciple... euuh I mean a friend here. And by the way, my birthday is next Monday, so if you're coming by, don't bother with a gift, a little red mini cooper will do it :p

Sincerely yours

Houda

Thanks Houda, if they have cheesecake in Morocco I'm on my way! The Mini Cooper is in the post - it was a bitch to wrap! And don't even talk to me about licking all those stamps. I hope I continue to inspire you and make you laugh. ( )

On with today's post..

I've spoken before about the importance of asking ourselves the right type of questions, so thought it might be time to develop that discussion a little more and share with you from my own experience.

"The important thing is not to stop questioning. Curiosity has its own reason for existing." - Albert Einstein

Sometimes success or failure, joy or misery, answers or problems, productivity or stagnation, excitement or frustration, learning or regression, pain or pleasure all comes back to the questions we ask ourselves. So often the key to creating positive change and better outcomes in our lives simply comes down to asking the right questions. And the right type of questions. The quality questions. The questions which lead us to self-improvement and self-discovery rather than self-pity. The "what can I learn from this" rather than the "why does this always happen to me" questions.

The tallest (and richest) man in motivation, Tony Robbins, preaches that "quality questions create a quality life." Sound advice from the big fella.

Today I thought I would share with you my all-time fave state-changing, reality-changing, result-producing questions. Feel free to use them. They have served me well. Here we go...

1. What can I learn from this experience?

2. What are my core values (standards, beliefs, principles) and do I live a life consistent with those values?

3. What will I do different next time? (How will I create a better result next time?)

4. How do others perceive me?

5. What can I learn from the experience of others?

6. How do I need to communicate with this person in this situation to create the best outcome?

7. How can I be more effective and less emotional?

8. What is stopping me from using more of my potential and creating better results in my life?

9. What are my non-negotiable behaviours?

10. How can I be a positive influence in the lives of others?

11. What is the best investment of my time, energy and skills right now?

12. What am I grateful for?

13. What do I believe? What is my truth?

14. What am I scared of?

15. How did I contribute to this problem?

I hope these questions prove to be as valuable for you as they have been for me. Ask them, answer them and take some action and you might just change your life.

Click on the comment thingy and share with us the one question that gives you a reality check and kicks you back into action.

Ciao.

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Monday, June 16, 2008

Rules

To a large extent our lives revolve around rules.

Rules which can be either empowering or destructive, personal or global, legal or moral. Rules which can dictate our day to day behaviour. Consciously or not, we do and don't do certain things because of these rules. Some of them are generally accepted standards of behaviour for a particular situation or environment and some of them are rules we've created for ourselves over time. Some of them give our life order, predictability and a level of security and some of them do nothing but make our journey one of frustration, fear, self-limitation and under-achievement.

Kids

As kids we have rules at home (clean your room, respect your parents), rules at school (wear your uniform, don't copy the smart kid's work), rules in our social group (defend your friends, don't wear certain clothes), rules on the sporting field (don't argue with the ref), rules in the school yard, rules on the school bus and even rules about what music we should or shouldn't listen to.

Adults

As we get older we add a whole new bunch of rules to the list; rules on the road, rules at work (official and unofficial), rules from the government, rules from the police, relationship rules, eating rules, moral rules (standards), religious rules (faith, beliefs) money rules... too many rules!

They don't all make sense

In many situations and environments we're told what we can and can't do. For example, where I live in Melbourne, if I want to drive with a phone in my hand there's a rule about that; it's illegal. But if I want to drive with a chicken sandwich in my hand there's a different rule; it's legal. Phone at my ear while driving - not okay. Shoving food in my gob while driving - fine. And no, I'm not suggesting we do either. If I drive along the freeway near my house (speed limit 100 kph - 60 mph) at 105 kph in my car with ten air bags, seat belts and lots of other safety features, I am breaking the law and can be fined. However, if I ride along the same freeway at 100 kph on my motorbike in a singlet, a pair of shorts and bare feet with a five year old kid on the back wearing zero protective clothing (other than a helmet), I'm not breaking the law. Yes, I'm being stupid (and possibly breaking my own personal rule) but no, I'm not breaking the 'official' rule about what's acceptable behaviour on the road in my home state.

The Drug Cheat

If I'm a thirty year-old female who's putting synthetic estrogen (the dominant female hormone) into my body, then I'm doing something quite normal and acceptable; using birth control pills. Unless of course you ask the Catholic Church - then I'm doing something quite wrong. Confusing I know. Mainstream society has a rule which says that women putting synthetic estrogen into their bodies is okay. Smart even. Responsible perhaps. If, on the other hand, I'm a thirty year-old male putting synthetic testosterone into my body (the dominant male hormone), then I'm a meat-head, steroid freak or drug cheat. An irresponsible fool. The rules tell me so.

The cancer-causing drug? Sure, how many packs would you like?

If I want to walk into a store to buy some Voltaren 50's (an anti-inflammatory medication) for my sore ankle, I can't. There's a rule which tells me that I can't access them without permission (a prescription) from a doctor. No biggie. But if I want to walk into the same store looking to buy ten packs of cancer-causing, highly-addictive cigarettes, no problem. That's the rule.

Of course some rules are valuable and worthwhile, some are beyond our control, some are confusing and contradictory, some don't impact on us at all, some handicap us and some protect us. And then there are those rules which impact on us the most; the ones we create for ourselves.

Personal Rules for Living

Consciously or not, we have all created our own rules for living. Acceptable and unacceptable behaviours for us individually - what we've decided we can and can't, should and shouldn't, will and won't do. I have 'Craig rules', just like you have 'you rules'. Some of our rules protect us and give us stability, familiarity, confidence and security (what we're comfortable with) and some empower us. And then there are the self-imposed rules which ruin lives and stop us from exploring, maximising and developing our potential.

For years I have spoken to talented people who are under-achieving or living a life of frustration and pain because of self-imposed rules. Rules like these:

1. I won't take a chance. I won't risk failure (it's too painful).