Archive of Motivational Speaker

Welcome to Craig's site.

Craig Harper is Australia's leading motivational speaker and educator (according to Google Australia). 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

Friday, February 27, 2009

We Play How We Train

Working With Athletes

Over the last twenty five years I have (amongst other things) worked with many athletes at all levels of development and competition; boxers, aerial skiers, runners, throwers, swimmers, footballers (Aussie Rules, Soccer and Gridiron), basketballers, netballers, bodybuilders, power-lifters, martial artists and lots more. From complete novices through to experienced Olympians, I have worked with them all. I have been employed by four professional sporting teams as a conditioning coach and this year I am working with the Melbourne Vixens; a professional netball team playing in the Trans-Tasman, Australia-New Zealand competition. I am involved in both the physical stuff (conditioning work) and also the head stuff (personal and professional development sessions). The girls are great to work with and I love that part of my professional life. Although looking up (literally) to twelve girls when you're coaching them is somewhat strange when you're a 5'10" bloke. Most of the girls are six foot plus but fortunately for insecure me, I have bigger guns. Just.

* You can see two of the girls in action: 1. Natasha Chokljat just below and 2. Renae Hallinan at the bottom of this article.

Lessons From Sport

Years of working with elite athletes has taught me much about the mechanics, process and psychology of creating desirable outcomes (improvement, success, winning) and much of what we learn with athletes can be transferred to the 'non-sporting' world. Desirable outcomes for an athlete (depending on their sport) would be things like: improved skill, fitness, strength, speed, power, flexibility, muscular endurance, recovery time, reaction time, more game time, improved performance in their sport and of course, winning gold medals and finals. Having this background and experience has helped me enormously with the personal and professional development work I now do with individuals and organisations. We all want 'better', we just need to know what that means and how to create it.

Training and Competition

In sport we have two distinct components - training and competition - and naturally it makes sense to say that, as a rule, the better we train and prepare for our sport, the better we will perform on game day. We coaches find that athletes who train poorly, typically perform poorly (or not up to their potential) when it counts; in competition.

Training Intensity.

Being able to deal with physical, emotional and psychological pressure is a non-negotiable for the would-be champion. Some very talented people never succeed simply because they won't do what needs to be done to maximise their potential. That is, get uncomfortable when they train and do it consistently. As a rule, competition is uncomfortable, even painful, but at the same time, it can be incredibly rewarding, exhilarating and enjoyable. We know that sport can be very demanding on not only the bodies, but also the minds of the athletes. We also know that athletes who spend the majority of their training time in their 'comfort zone' will invariably fail or under-perform at their chosen sport, because they are not prepared (physically or emotionally) for the reality and the demands of elite competition. Playing regular tennis with a ten year-old (even a lot of it) won't prepare you for competitive tennis against highly-tuned adults of comparable ability to you. Comparable ability plus much better preparation equals much better performance.

Train as You Intend to Play

We coaches regularly put athletes under enormous pressure in training because that's where high level sport is played; in the 'discomfort zone'.

"If you wanna play like a freak, train like a freak."

If athletes don't hurt in training, they won't develop the necessary skills, qualities and attributes to do what needs to be done when it matters; game time. As much as possible, coaches will simulate the type of intensity and pressure that game day brings because only that will truly condition an athlete for what he/she needs to do when it matters. I don't care how well you can kick, throw, catch, pass, or side-step when you're under no pressure and you're physically fresh, I care how well you can perform those skills when it's the last quarter, you're down by two points, you're physically exhausted, you've got people screaming at you, you're stressed and you've got five opposition players doing their best to kill you. That's when it matters.

An Analogy

Now, let's take that thinking, understanding (it makes sense right?) and training approach, and apply it to the world of Personal Development; becoming a better version of us. Are we really developing (that is, changing in a real, practical and measurable way) or are we merely down-loading more and more self-help information that we don't actually use? For this discussion, let's say that coming here to me-dot-com and reading articles such as this one is part (not the entirety) of your 'training' for your sport; your sport being... life.

The Application

Now, if we were going to take the above training approach and apply it to our personal growth journey, we would listen to the coach (in this instance, me), take the information and strategically, practically and consistently apply what we learn here over the course of our journey. That is, consciously put ourselves into situations where we are forced to step out of our predictable, safe, familiar, comfortable little box (oh yes, you know the one) and put ourselves into a simulated game situation; the place where we are forced to grow, learn, adapt and develop - like we say we want to. Let's train like we wanna play. The truth is that when many 'self-helpers' are thrown into the game (that is, they are confronted with a real challenge in their world) they fall apart because they haven't trained for it. Sure, they've read about it... if only reading was doing.

Food For thought

Q. How can Australia be one of the most educated countries in the world (in terms of health, diet, exercise, lifestyle etc.), while also being one of the fattest (and still growing)?

A. Because we know what to do, but we don't do what we know. Too many of us are great at the theoretical and complete shit at the practical.

We continue to destroy ourselves despite our knowledge. We want the results without the work. We want the pill, the powder, the potion, the shortcut. When will we stop looking for answers in the wrong places? When will we be honest? When will we stop wasting our time and potential?

Soon I hope.

Not a Theory

Personal growth and genuine transformation isn't about the theoretical, it's about the practical - and the practical is all about YOU. If you read, understand and remember every single word I ever write, but never apply any of it, you will see absolutely zero benefit or positive change in your world. So apply it. Do it. Consistently. And get uncomfortable. Consistently. There are far too many personal development junkies who are great at talking the talk - they even use all the self-help jargon (I know, I talk to them) - but in reality they are full of crap because they don't actually live any of it. They tell others what to do, while not actually doing it themselves. The Pseudo Gurus, I call them. Reading does not equal transformation. Reading equals reading. Even knowing doesn't equal transformation. There is an abundance of educated and knowledgable failures.

A Little Tough Love

I'm not trying to be offensive here, just honest. The time for being precious and politically correct is not now; now is the time to be realistic and practical about our behaviours, our habits, our mindset and the type of results we produce in our world. Sure I could dance around the real issues and do my best to protect some people's fragile emotional states, but the truth is that we all need a big fat reality check from time to time and to be honest, I don't care if I offend people when I'm speaking the truth. Some people will get offended no matter what I say or how I say it, because they are victims. While others choose to get real, they choose to get hurt. That's their miserable prerogative. I won't waste my time or energy on people who are not prepared to help themselves or be honest. When we take the emotion out of it and be completely practical and realistic (about creating better results), we discover that many (many, many) people - even the self-help types - have been going around in circles for years. Lots of hot air, talk and hype but no results. Harsh? Perhaps. Honest? Yep.

When the Shit Hits the Fan

When the shit hits the fan - (this would be game time for an athlete) - and it always does, many people capitulate because they haven't prepared for competition. They have the potential, the knowledge and the resources, but they didn't have the courage, the focus or the work ethic to do what needed to be done; they didn't 'train' the way they wanted to 'play'. Some didn't train at all.

Decision Time?

For some of you, it's decision time. You know it and you've known for a long time. Of course you can find more reasons not to change and more ways to rationalise what you're not doing, being and creating... or you can simply stop with the excuses and explanations... and change. Once and for all. You can train like you wanna play. You can be the change in your world. Today can be 'just another day' and this post can simply be 'just another one of my articles' that you don't act on - or it can be the start of the most incredible journey you've ever had.

I made my choice long ago.

As always, I'd love to hear from you. If you're not sure how to leave a comment, click here. If you've never left a comment before then why don't you change that today? Don't let your fear or ego stop you from connecting with others - and let us know where you're from too. Enjoy your weekend.

Ciao Team x

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Wednesday, February 25, 2009

More Reader Questions

It seems that yesterday's Q&A style post resonated with some of you and was a little fun for me - and seeing as it's all about me - I thought we'd go that route again. Today's questions are from Sue - who also comments as Suz and Suza - and clearly has an identity issue. Here we go...

*Sue in blue, me in black

Dear Craig, I'm not Dear, in fact for you, I'm free - today anyway. Now, that is good value.

I have a nasty rash that seems to be spreading around my... everyone's a comic.

Ha. Not. Thankfully.

No, my questions are a little less exciting than that.. and hopefully within your realm of expertise to answer! My realm ain't that big but I'll do my best.

1. In the weight loss phase, if you have something "naughty" and calorie-dense, should you restrict your calories for the rest of the day to stay within your daily limit? Or should you still ensure you have your 5-6 meals in the day to avoid your body going into starvation mode?

Listen to your body - it will tell you when to eat again. I mean really listen to your body - not your head. When it comes to food, many people confuse cravings for hunger. One is a want, the other is a need. If you eat a 600 calorie muffin at eleven (in a moment of stupidity), your body ain't gonna need - or benefit from - a pre-set twelve thirty lunch (unless you spent the previous ninety minutes training your ass off). You know I'm not a fan of fixed calorie intakes; we don't have fixed calorie expenditure, so why would we fix our calorie intake? General calorie reduction for people who need to lose fat - good. Fixed low-cal diets - not good (with a few medical-based exceptions). Take an objective, un-emotional look at how many people actually create life-long (yep, that means forever) results using a low-calorie, fixed-calorie diet as their starting point... and you'll find - very few! I'm talking about permanent physical change - not some short term weight-loss or momentary phase. Of course the fixed, low-cal advocates don't want me to write this because they want you on their program or buying their products.

2. As you get within a couple of kgs of your goal weight (given that it's 18% bodyfat), is it normal for your weight loss to slow down or hit a bit of a plateau? Yep. And should you try to go harder, or just persevere with what you're doing?

Forget your goal weight and aim for a goal fat percentage. Throw your scales away or I'll come over and smash them - when I find out where you live. If you're morbidly obese, then scales can be a valuable resource, but for someone like you who is in relatively good shape, scales will mess with your head, distract you from the real issues and are more of a hindrance than a help. If you really wanna know how you're progressing, get your kit off and stand in front of the mirror. The key (to assessing genuine progress) is what you look like in the buff. Forget the stupid scales. Too many people have an unhealthy obsession with their weight. The moment you introduce strength training into the picture (which you do, right?), your body composition will change and you will probably gain some muscle weight (while losing fat weight). Sue, you are forthwith banned from the scales.

3. Should you try to get your weight a kg or so lower than your goal? When you adjust your eating to a maintenance level, will your weight jump up a little?

Refer to the previous answer and STOP OBSESSING ABOUT YOUR FRICKIN' WEIGHT!

4. How DO you go to a maintenance plan? And what are the best ways of maintaining your weight weight, weight, weight.... given that you're not doing the diary any longer AND you don't have the same dogged intensity as when you're losing weight.

Once you get to the maintenance phase (with your body-composition), then those eating, exercise and lifestyle habits which got you there, should be non-negotiables that don't require too much effort or energy to maintain - they should happen naturally and automatically. Although you may be in a maintenance phase with your food, you will probably always be in some type of adaptation phase with your sport/training because you'll always be setting yourself new goals (fitter, stronger, faster, more powerful, more skillful, more flexible) - being as you're an athlete.

* For my other readers, Sue is a martial artist.

I'm soon to go into the maintenance phase and it's where I've fallen over in the past. That's about your head, not your body. I'd like as much knowledge knowledge ain't your problem and tools neither are tools! You need to discover why you have self-sabotaged in the past - and only you know that... as I can find to help me adjust into this phase of "the rest of my life".

While I (obviously) think that it's great for us to maximise our genetics, eat well and exercise our body in a productive and healthy manner, I believe that many people invest way too much emotional energy into their body - and the healthy becomes unhealthy. Sue - train well, eat well, compete well and live well but don't over-think it all and certainly don't obsess about your weight. Notice that all of your questions were in some way related to your weight - you didn't once speak about health, function or performance. When we find ourselves constantly thinking about our weight/fat, our diet, our training and our appearance, we're heading into dangerous territory. Remember that your body is not who you are, it's where you live; a temporary home. Yes, it can be a buffed home (of course) but we want you buffed on the inside also. I know many people who have 'built' an amazing body but in the process, lost themselves. By all means, create the amazing 'house' but even more importantly, be the amazing person.

Back to your comment... We know that the vast majority of people who lose weight regain it, and most people who get fit, get unfit. Holding on to what you've achieved ALL comes from your mindset. Sue - your genetics are fine. Your potential to create and maintain 'amazing' is there. You have the knowledge, time, intelligence, understanding, ability and resources but nobody in the world can change you - except you. Putting aside the stuff you can't change (genetics, age, history), your physiology will always be a reflection of your psychology. Take your head there and your body will follow.

That's all I can think of for now. Thank goodness, I'm spent! You know me - I'll write again if I think of some more! Doh!

Cheers, Sue

Ciao, CH x

As always, love to know your thoughts on today's offering and this type of post in general. Even you newbies and chronic cyber-lurkers. If you have a question (or four!), click on the email Craig thingy and I'll do my best to answer it. If you're not sure how to leave a comment, click here.

P.S. - In the 'old days' (2007), I used to ask my readers to let me know where they're from when they leave a comment - by putting their state or country (or both) in brackets after their name. I know many people (including me) find it interesting to see where we're all coming from to assemble here in this humble little cyber-classroom.

Craig (Melbourne) x

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Tuesday, February 24, 2009

Your Questions

You're not the Boss of me!

Panic not, there's no danger of me-dot-com turning into a T-shirt store any time soon but we have had this one in the pipeline for a while. We were going to launch it a few weeks back with the last one (Suck it Up Princess) but decided to wait a while. FYI, we plan to roll out four or five fun-based shirts (with a message) this year, so this will be the last one for a while. We have had an over-whelming amount of positive feedback about these shirts and it seems that plenty of people identify with the messages and feel compelled to share them with others!

The "You're not the Boss of Me" concept came from the many (many) conversations and consultations I've had over the years with people who have at least one a very 'Bossy' (controlling, dominating, pushy, rude, manipulating) person in their world who needs to be told... in a fun way of course. Thanks to Phill (one of my PT's) for being my model. You can order your T-shirt here.

Reader Questions...

I will do my best to answer some of your questions at least once a fortnight, so feel free to send them through via the Email Craig thingy. Here's question one from a regular reader and commentor; EG...

* EG is in orange and I'm in grey. So to speak.

Hi Craig, Hi EG

I was wondering if you could please address a question in one of your posts. Okay, but just because you asked nicely.

As you know, I'm working hard at the moment trying to lose weight and get my fitness back after surgery. Mmmm... What troubles me, though, is how do I know when I get there? That depends on you - there is no 'perfect' weight - only a healthier and less-healthy body... weight is an issue but it is not the sole determinant of health, fitness or beauty... Is it when I reach an arbitrary number of kilos (probably 69 in my case because I'm quite heavy for my size - don't laugh, I'm half Dutch, we're big people)? Nope because you could weigh 69 kilos with a body-fat percentage of forty (unhealthy)... or you could be the same weight at a body-fat percentage of say, twenty-ish (healthy)... or you could even be the same weight at a body-fat percentage of ten (unhealthy). So it's actually more about your body composition (how much fat and muscle you have - how you're put together) than it is about your specific weight. I currently weigh 97 kilos (213lbs) which puts me in the morbidly obese(!!) category according to height/weight charts and the scientifically-misleading BMI equation. Am I fat in reality? No, I have lots of muscle. Could I be fat at 90 kilos and lean at 95? Yep, because it's all about what that body-weight is comprised of. Capiche? Or is it when I can fit into a certain size of clothes? That's a better indicator than weight. Is it when I can lift a small car with one hand? No but I'd like to see that.

When is skinny too skinny? Hard to quantify but as a rough guide, most women would not want to go below fifteen percent body-fat - in my opinion. Being overly lean ages you (as does being overly fat), messes with your hormones and ain't great for your overall health. Lean - good. Extremely lean - not good. Why does the fat always first disappear where most women do not want to lose it and stick around like an unwanted relative in the places you'd like it to vanish? Bodies do that don't they? Nope you can't spot reduce - it will leave when it's ready. I always laugh when fat blokes start to exercise and their fat gut stays fat, while their skinny legs get even skinnier (for a period of time). Kind of like a chicken on a treadmill! I know, that's more than one question but really all I'm asking is - how do I know what the right body is for me? If your body feels good, functions well and is healthy, then it's right for you. If you can get your body-fat level close to the twenty percent range that would be beneficial but it's not imperative. Not having seen your body, I am speaking in general terms, so don't take this as gospel. If I met you and assessed you, I might vary my advice but probably not dramatically. Generally speaking, appearance is more about our ego than it is about health. Having said that, if your body is feeling great and functioning well, it will probably look pretty good too. Keeping in mind that how a body looks (lean or not) is not necessarily an indicator of health or function. We've all seen skinny unhealthy people. Looking forward to hearing your thoughts on this one. Now you have them. I need to be able to visualise my goal in order to motivate myself to reach it. If I were you, I would have a body composition test done as soon as possible. A proper assessment that is, not one involving a fifteen year-old PT with a pair of plastic fat callipers.

Ever your faithful Grasshopper,

EG xxx Hope that helps a little EG ( )

That was fun, so I've decided that I will answer another question (or two) tomorrow.

As always, let me know your thoughts - if you like this style of post (or not), let me know. If you're not sure how to leave a comment, click here. Yes, even you scaredy-cat chronic Lurkers and Newbies to the site.

Ciao x

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Monday, February 23, 2009

My Life Changing Questions

Why our questions are important

I have spoken before about the undeniable relationship that exists between the quality of the questions we ask ourselves and the quality of the results we produce in our world; the better the questions, the better the results. It's b

een a crucial part of my personal development journey and an area which has been a constant work in progress. When we consciously and consistently ask ourselves better questions, a few things happen:

1. We instantly put ourselves in a better place emotionally and psychologically (and avoid the pity party)

2. We become solution-focused, not problem-obsessed

3. We make better (more logical, intelligent, productive) decisions

4. We become more practical and less theoretical

5. We consciously create our own destiny and shape our own future, rather than merely react to, or cope with, our environment and circumstances

6. We act more consciously and intelligently (we do smarter things)

7. We produce more desirable results in our world

8. Our reality changes for the better

The tough questions

People who consciously choose to ask the smart (and often, hard) questions seek learning, growth, improvement, understanding and better outcomes in their world; they are totally serious about creating positive change - unlike the many who talk too much and do too little. You may know someone like this? Asking these types of empowering and confronting questions requires a level of courage, humility, honesty and self-awareness that can make many of us uncomfortable. Sometimes v-e-r-y uncomfortable. Asking these questions requires us to acknowledge and address our flaws, fears, weaknesses and inadequacies - and for the alpha-male of the species who is taught to hide his weaknesses at all cost - this level of personal exploration and self-examination can be something of a challenge. Trust me on this; I have some personal experience. But the good news is that these types of questions will put the 'asker' in a much more empowered, productive, positive, resourceful and creative state.

The best questions?

So here are the questions that have served me well over my journey. They have helped me to keep moving in the right direction, to keep my feet on the ground, to stay humble and aware, to maximise my limited talent, to identify and deal with my weaknesses and to produce some good results. Remember, this is not some generic list that will be appropriate for everyone. There is no universal 'best question list' but there is 'my best list' - and this is it. I don't have a copyright or monopoly on these questions, so feel free to make them your own, should you find any of them to be meaningful or relevant to your situation.

My Top Ten Questions...

1. Do I need this food, or do I want it? Food has always been one of my biggest challenges. I love food but it hasn't always loved me. For me, the fat teenager is only a decision away. I have had numerous torrid affairs in my time - all with food. As many of you know, my current mistress is baked cheesecake and she is indeed a seductive and tasty partner. Fortunately I only pay her a visit about once a month, lest I be a whopper. A big unit. A Craigasoarous. This question (and my subsequent honest response and appropriate behaviours) has helped me stay in shape (mostly) for the last thirty years. And remember:

" Nothing tastes as good as being in shape feels"

2. How am I perceived by others? The truth is that most of us are pretty unaware (sometimes at least) when it comes to knowing how others see us. As a teacher, coach, business owner, writer, blogger, corporate speaker, radio and TV presenter, it's crucial that I have at least some idea of how I come across to others. Am I connecting or confusing? Am I engaging or alienating? Am I funny or simply annoying (it happens)? Am I motivating or intimidating? Are they celebrating or tolerating me? For someone in the communication business, I simply have to be able to create real connection and understanding with others and if I have no idea of how I am perceived by them, then that ain't gonna happen. I need to see what they see.

3. How am I contributing to this problem? I'm usually part of the problem - even when my ego doesn't want to acknowledge it. The quicker I can ask this question, the quicker I can move towards a solution. Inhabiting a mindset which won't allow me to even consider that I play some role in the perpetuation of the problem is a dangerous place to live. Yes, there are some exceptions to this rule, but they are in the minority.

4. What can I learn from this experience? I have produced many less-than-desirable outcomes on my journey, made some monumental stuff-ups, been treated badly by people I loved and trusted, and made numerous stupid decisions. Call me human. Of course bad things happen to good people and of course the world is not a fair place at times, but the key in all of this is what we learn, how we evolve and how we deal with that (type of) situation next time. Fortunately, things (in my world) only have the meaning I give them, so I choose to call all of my experiences - positive or negative - lessons. I can get angry and frustrated, or I can get educated and enlightened. I can overcome or I can be overcome. It's a choice.

5. What do I want? For me it's always been important to have clarity and certainty about what I want and don't want in and for, my life; my family, my relationships, my career, my health, my business, my spiritual life and my contribution as a conscious and conscientious member of the society in which I live. What I will do, who I will be, what I will become. I never wanted to be one of those people who stumble and bumble their way through a life that they despise - while never actually doing anything about it. I have always done my best to live a life consistent with my values and beliefs - haven't always nailed it, but I won't fail because I'm not having a go. I am often saddened by the number of people who have no goals and who can't tell me what their 'best life' looks like. If they were happy and fulfilled it wouldn't sadden me but they're not, they are miserable passengers and spectators.

6. Why do I want it? The motives behind my goals will tell you more about me than the goals themselves. The 'why' is more important than the 'what'. It's important that when we set ourselves goals, we explore the why behind our what, so we can learn more about ourselves. Sometimes when we discover the why (why we want to achieve a certain thing), our what (what we want to achieve), will change because we realise that the achievement of that goal won't really give us what we're chasing on a deeper level. Like the person who loses thirty five kilos (77lbs), has some surgery and buys the new wardrobe... only to discover that he/she is still miserable because genuine happiness was never about the external.

7. Why and how do I self-sabotage? If you're like I was for a long time then you're probably pretty good at getting in your way, shooting yourself in the foot, wasting your talent, putting things off, leaning on the self-destruct button and 'almost' doing things. You might wanna get over that. Quickly. You probably have enough hurdles without being one yourself!

8. What do I have to be thankful for? Plenty! I have a great life and I have much to appreciate and enjoy. Sometimes (okay, often) when we're in the middle of a challenge we completely lose perspective of what we have and we can easily turn small issues into monumental problems. All we need for a little perspective at the moment (Feb, 2009) is to watch the TV (here in Australia) and listen to the bushfire survivors talk for a few minutes. That should do it. It's smart to plan for the future, but it's even smarter to appreciate and be thankful for what we have in the now... 'cause that's where we live.

9. How do I need to change to be my best self? Physically, emotionally, socially, psychologically, spiritually? What are my faults and what am I doing about them? What are the destructive habits, behaviours and beliefs I need to address?

10. If not now, when? I'm, not suggesting that any of us should jump into things without thinking it through logically, but what I am saying is that too many people over-think, over-talk, over-plan and under-do. They die waiting for the right time - which of course never comes. I stopped waiting for the perfect time long ago; for the most part, it doesn't exist. Not in my world anyway. Creating great results is less about 'the time' and more about 'the attitude'. Like many other variables, time is simply a convenient cop-out for many.

I'm sure you have some thoughts, comments or even some fave questions of your own. Johnny will send a book, DVD, CD or T-shirt (your choice) to the commentor who pushes my buttons the most. If you're not sure how to leave a comment, click here.

Ciao x

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Friday, February 20, 2009

Problem People

G'day Groovers. Hope you're well and doing your best to be the solution, not the problem.

You do know that some people are 'problem people' right? When they don't have a problem, they feel lost because they're actually addicted to the drama, the attention and the sympathy that comes with their (so called) problems. They don't want solutions, they want an audience. These folk are pretty easy to identify because they typically have a pathetic look on their face, slumped shoulders, a grey cloud hanging over their head and an endless supply of woe-is-me stories for your listening (dis)pleasure. If you are unfortunate enough to get caught alone with one of them, whatever you do, don't point him/her towards a logical solution to their many problems because if you do, then you'll be introduced to their alter egos; the Rationaliser, the Ranter, the Justifier, the Blamer, the Embellisher and the Excuse Maker - all very unlikable types and known collectively as the Pain in the Ass. So if, in the course of your travels today, you happen across someone with a Cumulonimbus hovering just above their scone, (who said I wasn't listening in year nine?) take a left turn, keep going and don't look back. And just to keep yourself grounded, you may wanna take an occasional peek above your own head. Just a thought.

Enjoy your weekend and watch out for you know what. And who.

Did I just write a brief post? Shit! Go me...

As always, let me know your thoughts on Problem People. Even you Chronic Lurkers and Newbies. Does the above remind you of anyone in your world? If you're not sure how to leave a comment, click here.

Ciao x

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Thursday, February 19, 2009

a CHDC update, Feb. 19, 2009

Hello Champions. Plenty going on at the moment around the Harperdome and in the rest of my world too. I'm scooting up to the Gold Coast this morning for a speaking gig. I fly (or flew) out at six(ish). I'll do my thing in Queensland and be back in the thriving metropolis of Melbourne by three, for a five o'clock meeting. Sigh. I may need some cheesecake to get through. Just a sliver.

Today I thought I'd update you all on the goings-on here at me-dot-com. There's a bit to fill you in on.

On-line Personal Training

On-line (or remote) Personal Training is something that we are regularly asked about here at me-dot-com but not something that we have ever really developed or pursued in any significant way. Until now.

Feedback and constant enquiries tells us that there are plenty of people who would like to use the services of a quality Trainer without necessarily doing the face-to-face thing. For geographic, financial and a range of personal reasons, not everyone wants to, or is able to, exercise with a Trainer in a commercial gym, a PT facility or even their home.

The lady in the photo next to the ugly bald bloke is my new Director of On-line Training, Dee Britton. With a double degree in Human Movement and Teaching, a certification in NLP, a decade of hands-on PT experience and outstanding people skills, Dee is a gift from heaven for my team. You can learn more about how the on-line stuff works here.

RYL Competition

A little while back I informed you that one of my readers had kindly purchased a place at our upcoming two-day RYL program for someone who would love to be there but for financial reasons, couldn't make it along. I also decided that I would pay for the winner's return airfares. Not a bad deal for someone. Anyway, I have since forgotten to mention this opportunity but I thought I'd remind you that entries close next Monday (Feb. 23rd) and we'll announce the winner by Friday the 27th. If you're interested, all we need from you is a hundred (or so) words telling us why you would benefit from being part of the program.

RYL Places?

For the rest of you who would like to book into the program but haven't done so yet, there are about twenty places remaining. So tarry not Grasshoppers.

News on Hellen

On Monday I shared with you a letter from one of my readers who was caught in the middle of the recent bush fires. Her name is Hellen and like hundreds of others survivors, she is doing amazing things and finding strength, courage and ability that she never knew she had. Today I spoke with her on the phone and she is doing great. Completely exhausted, but great. It's still somewhat overwhelming because there are so many practical things to negotiate as Hellen and her family try to reconstruct their lives. We are catching up next week for a coffee and a gigantic slab of cheesecake. Hellen may have some also.

Your Questions

I haven't forgotten your questions. If you have a question that you don't mind being answered in a public forum, say... this website, then shoot it through (via the email Craig thingy) and I'll do my best to answer it for you in the near future. I intend to start using your questions as the basis for some of my daily posts. And yes, I can answer your question without sharing your identity. "Dear Craig, I have this nasty rash... "

New Faces at the Harperdome

The last few weeks have been busy at Harper's (my base in Brighton). Johnny and Mikey keep employing new people when I'm not looking and the payroll keeps growing. Fortunately I don't get paid so that helps.... hang on. Anyway, I'd like to introduce you to the newest members of our team:

Gary Hall - Gary is our new uber-masseur. He has magic hands, has worked with numerous Olympians, elite athletes and teams and I have a minor man-crush on him. That's him in the picture next to your's truly.

Lachlan Goss - Lachy has just commenced a twelve-month traineeship with Harper's and will eventually be one of my full-time trainers. For the next year he will be worked like a dog and paid very little. Suck it up Pretty Boy.

Jay Bruno - Jay is annoyingly good looking and buff. He has just started as one of my new Trainers.

Kylie Stewart - Kylie is a Mentor and Life-Coach and is much more affordable than me! She has a great track record and consistently produces quality results with her clients. Some people say she smells and looks better than me, but I'm not sure.

Daniel Brooks Reid - Dan has been around for a couple of months and is also one of my new(er) Trainers. He is currently completing his final year of physiotherapy (physical therapy for my US readers) and is something of a smarty pants.

Rona Gamble - Last but not least is Rona (Veronica). While Rona is not at all new to Harper's, she has a completely new role; my business partner in the gym. In the last two weeks, Rona has officially stepped into the role of business owner and along with Mikey (my other business partner) and Johnny, she will run Harper's on a day-to-day basis.

I hope you didn't find that too self-indulgent or mindlessly boring. Thought you might wanna know what I do when I'm not blogging or speaking.

As always, feel free to say hello or share your thoughts. If you're not sure how to leave a comment, click here. Yes, even you chronic Lurkers.

Ciao x

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Tuesday, February 17, 2009

Weight-Loss; The Abbreviated Guide

Every year I get hundreds (and hundreds) of emails asking me essentially the same four questions:

1. How can I lose weight and fat effectively - forever?

2. How can I sort through the mountain of (often conflicting) information?

3. How can I discover what will work best for me?

4. Why do I keep making the same mistakes?

Of course I have written several books and too many articles on this stuff but I thought I'd do my best to give you the Craig Harper mini-lecture and maybe the emails will abate for a while. Keeping in mind that I've been teaching this stuff for three hundred years (yep, immortal) and my disdain for the 'experts' who complicate the simple, I will endeavor to give you the no-brainer, abbreviated guide to transforming your body.

Fact 1. There's stuff you can't change.

Fact 2. There's stuff you can change.

So change what you can and forget the rest. Invest your physical and emotional energy where you will get the best return. See, that was simple.

What you can't change:

1. Your chronological age (makes sense)

2. Your sex (well, not quickly)

3. Your genetics (sorry, not my rules)

4. Your history (unless you have a silver DeLorean and your surname is McFly)

Sadly, many people invest (waste) a ridiculous amount of time and energy in the things they can't change, while doing very little about the stuff that can make all the difference.

What you can change:

1. Your biological age (how 'old' your body is)

2. How you 'use' your genetics (genetic management)

3. Your typical behaviours (day to day habits)

4. Your diet (what you put in your gob most days)

5. Your lifestyle (sleep, stress, alcohol, cigs, drugs, relaxation, work/life balance)

6. Your exercise program (or lack thereof)

7. Your attitude (the state of your physiology is a by-product of your psychology)

For the vast majority of us, the quality of results we produce will come down to the last four on the list; diet, lifestyle, exercise and psychology. My experience has taught me that the biggest challenges for the majority of us are (1) diet and (2) the head stuff. So step back, get some perspective and take an un-emotional, honest, no-bullshit look at your diet, your exercise habits, your mindset and your lifestyle, and identify what and how you need to change. And no, you probably won't need a doctor, dietician, psychologist or trainer for this process because it's nothing more than common sense. You know what you need to change, so change it. You've read enough. You're smart enough. You've been on and off the fitness merry-go-round for long enough. Anyway, it's never really been a knowledge issue has it?

In Summary...

1. If your goal is weight/fat loss then use more energy (calories) than you put in your gob. On some level, it's all about the math. And way simpler than many would have you believe.

2. If you're not ready to change then articles like this are a waste of your time.

3. Make exercise a daily non-negotiable, not a "when-I-can-fit-it-in" behaviour.

4. It's hard because you make it hard.

5. Keep an exercise and food diary. Even for a while.

6. It's all about what you do when people aren't watching. You know what I mean.

7. Stop procrastinating and talking about what you're going to do when the time is right. We don't believe you any more.

8. Exercise early in the day when possible. It's good for your body and even better for your head.

9. Don't try to undo years (or decades) of abuse by next Friday. The more drastic and numerous the changes, the less likely you are to maintain any of them. Slow and steady, Grasshoppers.

10. Finish what you start. Many people spend their life not finishing stuff. If that's you, change. Now. Today. Don't be precious, be practical.

Okay, that was the Readers Digest version - do with it what you will.

As always, let me know your thoughts. Even you newbies. If you're not sure how to leave a comment, click here.

Ciao x

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Monday, February 16, 2009

Shit Happens

The question is not "does shit happen?", but rather, "what do we do about it?"

Of course shit happens; it's part of the human experience. It's even written on T-shirts, so it must be true! And yes, the term 'shit' represents different things for different people. Things only have the meaning we give them, so in this context, shit is completely personal. One person's major problem or challenge - "I'm going through some big shit right now" - won't even register on another person's radar - "I have a small issue; it's no biggie".

The Perfection Obsession

Taking the bad with the good is what we do. It's what we must do if we want to not only survive, but thrive here on the big blue ball. Despite what the movies might portray, you and I don't have the option of living in perfection. Not in our physical world anyway. For some of us, our propensity to obsess about perfection is part of the problem. The perfect partner, the perfect body, the perfect teeth, the perfect parents, the perfect child, the perfect house with the perfect view and the perfect existence. The three dimensional, physical world that you and I inhabit is flawed, corrupt, unfair (whatever that means), unpredictable and unforgiving; far from perfect. However, it can also be an amazing, magical, mystical, beautiful and healing place; sometimes it depends where we look, and how we look. It's rare that two people who are looking at the same thing will actually see the same thing.

A Personal Response?

One person sees shit happening, another sees a great opportunity and yet another sees a timely and profound life-lesson; one person's crap is another person's genesis for transformation and personal growth. One person complains about the bad weather while another chooses to dance in the rain. Misery or happiness; a personal reaction. One father gets angry at his son for crashing the car while another celebrates the fact that his child was not hurt in the accident. Over and over we see that in life, our personal experience (our internal reality) is not about the situation, the circumstance, the event or the environment but about our individual reaction to, and interpretation of, our external world and the events of that world; what we do and what we don't do. How we process, how we react and how we deal with that particular life experience.

Steering the Ship

Fortunately, many of us have a desire to turn the bad into the good. Or into a good lesson at the very least. That's a great start. Some of us will choose to fight the shit, overcome the shit, learn from the shit and deal with it as best we can and sadly, others will choose to lay down. Some will control their situation and circumstances, while others will be controlled. Some will steer their own ship, while others will be helpless passengers. By choice. Some will learn, grow, improve, adapt and become better versions of themselves, while others will become angry, bitter, resentful and self-pitying. And those in the second group will build themselves an emotional prison of which the foundation is fear.

But....

Now, I know what some of you will be thinking... "but some things are out of our control". Yep, you're right. I'm not for one moment suggesting that everything is in our control but what we can control is us; our choices, reactions, conversations, behaviours and habits. One of my friends has been battling cancer for five years - six different forms of it. Of course her choice would have been to not have the disease - she wasn't given that option. The question for her is not, "will I have cancer?", it is "what will I do about it?" She continues to do what she needs to do because she wants to live. When her 'shit happened' she could have given up. She didn't; a personal reaction to a major challenge.

A Letter From Hellen

This morning (writing this Sunday), I received an email from one of my regular readers; Hellen. Early last week I had been informed by some of my other readers that she lives in Kinglake; the bushfire zone here in Victoria. For several days there had been much concern about Hellen and her safety. Fortunately, she is fine. No house, no car, zero material possessions, but fine. I haven't been able to contact her since she sent me the following letter because she has no computer to receive emails on - she sent me this message from someone else's computer. As I have been unable to talk with Hellen, I could not seek her permission to print the letter but I have decided to take a chance because at this point of her journey I don't think she is too precious about anything - especially if her story and insight might help the rest of us gain some perspective and clarity. The letter is unaltered except for the two things in brackets which I added to explain some acronyms.

Hi Craig,

I'm Hellen and I've been posting on your blog for a little while dilly dallying around about GMST (getting my shit together). Well... I live or lived in Kinglake and as you know we were hit pretty hard on the weekend with the fires. Can I say that there is nothing like a near death experience to make a person get their shit together! Life will never be the same but in the best possible way. I appreciate every breath I take now and life is wonderful despite us losing all the material things, house, car etc. we have lost so many families it just makes the material losses so insignificant. I just want to say that having been visiting your blog for a while I know that there are wonderful people in the world but I have been blown away by the compassion and enormous generosity of people. We have a free home for as long as we need, a car, the kids are fully clothed and have toys - the list is never ending. Total strangers have comforted me when I have fallen apart, which has been often. I have gained a lot of comfort by thinking back to some of your blogs and i want you to know that about being strong mentally, knowing what you want and doing something about it, not just talking about it. I think it will give me some good skills to build on. I've been a single mum for years and have piss farted around about every big decision put in front of me. No more. I am getting my shit together big time and life from here on in is going to be awesome. My WW (Weight Watchers) cyber friends have been lovely and every little bit of support helps. Just wanted to let you know I'm still here - your work does help people in a real way - and this Princess is sucking it up big time and loving it. xx

Hellen Fisher
No Fixed Address (hehe)

Well Hellen, now all the theory has become a reality and you are learning, growing and changing like never before. Life will never be the same for you and you will never be the same. I won't offer you sympathy - you don't need it - but I will extend my love, support and unconditional friendship. If I can do anything to help, let me know. I genuinely mean this. I don't normally speak on behalf of others, but right now I'm pretty confident in saying that there's a large on-line community here at me-dot-com who would also do anything to help if possible. Let us know. We're available and we care. You are a brave, amazing woman and we are all proud of you. When you get a chance, can you get your phone number to me, I'd love to chat with you and I have a gift for you. Some big hugs and kisses for you and your kids ((XX)).

Today's Message? Shit is not optional but our reaction is.

Feel free to send Hellen a little cyber-love or if you would like to help her out in a more practical way, let us know and we'll connect you via email when we have her details. As always, I'd love to hear from you. If you're not sure how to leave a comment, click here. If you've never left a comment before then why don't you change that today? Don't let your fear or ego stop you from connecting with others.

Ciao Team x

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Thursday, February 12, 2009

How to Operate a Bloke

G'day Kids. I thought it was time for a little fun and frivolity at me-dot-com today, although some of you may find the following information moderately educational and insightful. Or not. This article is for you girls - call it my gift to you. Of course it's written tongue-in-cheek. Mostly.

An Age-Old Problem

The communication, connection and understanding barrier between the sexes has existed since the dawn of time - which could either be six thousand years, or several billion years depending on which camp you fall into - Creation or Evolution. Anyway, it ain't a new phenomenon and it's as much of an issue today as it was when Ogg dragged his first kill back to the cave for Mrs Ogg all those millennia ago. And of course she was pissed because he forgot the diet coke.

An Operating Manual

The interesting and often frustrating thing about us blokes is that we don't come with an instruction manual. And if there was one single 'how-to' guide, it would be insufficient because while the majority of men have much in common, we don't all work exactly the same. I know you girls think we do, but we don't. For example, I have some of the more typical traits - I like to lift heavy things, I own an unnecessarily fast motorbike, I like food, girls and sport, however, I don't like to hunt, I don't drink alcohol and I do love a good theological and philosophical debate. See - different.

Some Universal Truths

However, putting aside our individual idiosyncrasies and differences, there are some universal truths that apply to the majority (not the entirety) of bloke-dom. Truths which if understood, embraced and applied by the females of the species could potentially lead to relationship nirvana and world peace. In fact, this article and your application of the relevant information, could change the landscape of humanity as we know it, so put your hand on your heart ladies and read on.

In an effort to distill what could be millions of words on the topic down into something which is more reader friendly, concise and practical, I have decided to summarise my extensive research (forty five years of being a bloke) into a few simple recommendations, thoughts and suggestions...

1. Say what you need to say briefly and get to the point quickly. We males can only maintain concentration or simulate interest for so long. Apart from the fact that our attention span never improves beyond the age of six (except where sport or work is involved), we get confused and disinterested when you girls go the 'long way' with any conversation. When it comes to verbosity, less is more. Just give us the facts.

2. We don't get offended often. Or if we do, it's not for long. Diplomacy doesn't work with most men. Be blunt, straight and specific. Don't allude to my 'slightly tighter jeans' - just tell me that I'm turning into a fat pig. I'll understand that.

3. Don't infer or be subtle. We'll miss the point and you'll get hurt. Don't wait for us to notice something or read between the lines, you'll die of old age and frustration first. Unlike many women, we blokes don't generally read into things. We don't walk away from conversations and ask ourselves questions like, "I wonder what she really meant when she said..." Nope, not how we work.

4. Learn to think like a bloke. This doesn't mean 'become' a bloke, it simply means know how we're wired. To be honest, we men generally consider thinking to be somewhat over-rated as it invariably leads to problems. Especially in relationships. Contrary to popular belief, in many ways the typical male of the species has evolved 'beyond' thinking and is capable of putting himself into a meditative state in a matter of seconds. Very Eckhart Tolle. And you thought we weren't deep.

5. Fragrance. If your bloke is not taking enough notice of you, it may well be your fragrance. Despite what you think, we hate floral smells; they remind us of our creepy old Aunties. Vanilla and musk are generally good options for blokes (they remind us of food) but if those two don't prove to be effective, you might wanna wear something with a hint of petrol (gasoline), beer or steak. If all else fails, dab a little Dencorub behind both ears (my personal fave) - that should do the trick.

6. We like to fix things. If you don't want us to fix it, then don't complain about it. If you want sympathy, ring your girlfriend.

7. We don't do doctors. We blokes have our own health-management strategy and it mostly doesn't involve doctors. It's a little known fact that merely being in the presence of a doctor will typically induce a stress response in the average male of the species - seeing an elevation in heart rate, respiration, blood pressure, cortisol production and an increased risk of stroke and heart attack. For the average bloke, a doctor is a last resort and we may need to be unconscious to see him.

8. Keep in mind that size matters. Car engines. TV screens. Meals. Bank balance. Biceps. Penis. The obvious exception being the mobile (cell) phone. And for some of us, the penis.

9. We lie. A lot. We are masters of exaggeration, embellishment and omission - all fancy words for telling fibs. We never let the facts get in the way of a good story and the older we get, the better we were. We are inherently insecure and needy so we make stuff up. If other people think we're better than we actually are, they'll like us more. And that's very important.

10. We don't get movies with a complex story line. And we all wanna be Jason Bourne. If you don't want us asking stupid questions the whole time then don't take us to those stupid movies. If we have to think, we're not interested.

11. We are emotionally challenged. So stop asking us how we feel - we don't know.

12. If you want us to be more interested in you, then act less interested in us. If you want us to be less interested in you, then act more interested in us. We want what we can't have. We find desperation a turn off and indifference sexy. I know... it confuses me too.

13. Watching sport is healing. Unlike visiting a doctor, watching sport - either on TV or live - will add years to the life of a male. Only now is medical science beginning to understand the numerous therapeutic benefits of being a sporting spectator. Some of the more enlightened physicians are now actually prescribing sport watching as a treatment for a range of conditions - for everything from chafing to cancer - with outstanding results. When the male is watching sport his body is producing happy hormones and we all know, happy hormones equal good health and long life. It is estimated that if the average bloke could consistently watch between eight and twelve hours of sport each day, one day we could see a sports fan live to three hundred years of age.

14. Don't discourage farting. Men who hold in farts have been known to explode. There have been several cases of men spontaneously combusting at the kitchen table because their partner was unsupportive of their flatulence. So selfish. I actually know a bloke, who knows a bloke who's next door neighbours' uncle blew up holding in a fart at the kitchen sink. They found his DNA in six different rooms. Now if that's not proof, I dunno what is. Just remember girls, a farting bloke is a happy bloke. Apart from the obvious health benefits (better out than in), the fart can also be a great ice-breaker in certain social settings. But then again, maybe that's just me.

15. Don't ever ring us and tell us that "we need to talk" when you get home. We won't be there.

16. Your tip? I was going to leave it at fifteen points but then I thought, why waste all that collective genius (I'm talking about you) out there in cyber-space. Whether you're a bloke or blokette, I'm sure you have something to add to this most serious of discussions. Just click on the comment thingy at the bottom to add your thoughts and we'll send out a book or shirt (your choice) for our most insightful and clever contribution.

Okay, no need to watch Doctor Phil any more girls, just simply apply this invaluable information and enjoy the incredible results. Remember, this is all cutting-edge research and of course, you can't argue with science. So do it for you, do it for your bloke, do it for your relationship and most importantly, do it for humanity. The world will be a better place.

You're welcome.

As always, let me know your thoughts on this topic. If you're not sure how to leave a comment, click here. Yes, even you chronic Lurkers.

Ciao x

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Tuesday, February 10, 2009

The Weight-Loss Version of Groundhog Day

Hi Team. As you all know, our country is in shock as we continue to deal with the most deadly and destructive natural disaster in the history of our nation. As I write, the death toll is heading towards one hundred and fifty and by the time you read this it may be up around, or even past, the two hundred mark. To all of my readers who have been affected by the fires, my heart goes out to you. If I, or any of my team can do anything to help, let me know via email and if it's possible, we'll do it. Take care, keep smiling, be brave and stay safe.

A Recent Conversation

Here's part of a conversation that I had recently with a woman who had just fallen off the weight-loss merry-go-round for the millionth time - or there abouts. She had started a new exercise program and eating regime on New Year's day this year. As she does every year.

CH: "So how's your eating going?" (I didn't know the answer at this stage)
SR: (drops head and avoids eye contact with me)
CH: "Er, hello?" (trying to make eye contact)
SR: "Don't ask?"
CH: "Why not?"
SR: "I f***ed up - again."
CH: "What happened?"
SR: "I was going great, I hadn't eaten anything bad since before New Year and then last Saturday night I blew it all."
CH: "You blew five weeks of great work (diet, exercise) in one night? That's quite the achievement. How did you do it?"
SR: "My husband and I had a fight, he went to bed and I ate a whole block of chocolate."
CH: "And?"
SR: "What do you mean... and?"
CH: "Well, after you ate the chocolate, then what did you do?"
SR: "I felt physically sick and mentally disgusted with myself, so I went to bed."
CH: "And when you got up on Sunday, what did you do then? Did you do your exercise and eat a healthy breakfast?"
SR: "No."
CH: "Why not?"
SR: "I was depressed and angry at myself."
CH: "So what did you do?"
SR: "I ate shit all day because I was mad."
CH: "Did you exercise?"
SR: "No, I was too grumpy."
CH: "That'll help. So the girl who desperately wants to lose weight, eats junk food all day and does zero exercise because she's mad at herself for eating junk food the night before? Your mind is a strange place."
SR: "Well what's the point when I had already blown all that good work?"

An All-Too-Familiar Dialogue

Now, I know this sounds like an unlikely conversation but it's actually not; it's absolutely true and much more common than (some of) you might imagine. But then again, it may seem very familiar to others. I have had this conversation many, many times, with many people. And yes, mostly women. Don't shoot the messenger ladies, just relaying the facts.

What Logic?

The irony of someone choosing to eat junk food on a Sunday because they are depressed about eating junk food on Saturday night is kind of amazing, but not altogether rare. When it comes to maintaining our fitness regime, our diet and our commitment to changing our body, it seems that many of us are fragile at best. Some of us have a default switch that's permanently set to junk food, laziness, self-pity and excuses. It's what we fall back on because we haven't actually made those healthy behaviours non-negotiable habits in our life.

If you identify with the above story in any way, here's a few things to consider and a lesson or two that you might find helpful.

1. The woman I was speaking with had lost 7 kgs (15.4 lbs) since New Years day 2009. Now... in order to regain that weight eating chocolate only, she would need to consume 53,900 calories of milk chocolate (her preference) and that would have to be without expending any energy - which is obviously impossible. How many calories did she actually consume on her Saturday night choc binge? 625. That is, 1 x 125 gram block of milk chocolate. How many of those 125 gram blocks would she need to eat to regain all of her weight? Eighty six - and that would be on top of her normal daily (healthy) eating - because her normal healthy diet would take care of her energy requirements for the day and the excess cals from the choc would provide the additional energy for the weight gain. Do I need to say any more? So was her "I blew it" response something of a ridiculous and inappropriate over-reaction? And then some.

2. It ain't about about the chocolate anyway; it's about the reaction to the chocolate. "Oh well, I blew it, I may as well eat everything that isn't nailed down!" People respond like this all the time. I've watched it for years. They over-react, they create problems, they turn a minor hiccup into a major melodrama and they look for an excuse to throw in the towel. Then they wake up six months later, bigger, fatter and more miserable than ever. And so the very predictable and familiar cycle starts all over again. And again. Their life is like a weight-loss version of Groundhog Day. Some people have been losing and gaining the same weight for years.

3. Of course one block of chocolate can't make anyone fat but constantly surrendering to destructive behaviours can. For this lady, her problem is largely emotional and psychological, while the consequences are largely physical. Whenever she has a set-back - a normal part of the human experience - she has no coping skills, so she goes back to what she knows; food. A little instant pleasure and comfort... but ultimately an abundance of long-term pain; a life in a fat body that she despises. Her propensity to lose and gain weight is merely a by-product of what's going on in her head. Does this sound familiar? Very familiar perhaps? The good news is that anyone can lose weight and keep it off. Forever. Is it easy? Not often. Is it possible? Very. Just because you haven't done something to this point in your life doesn't mean you can't; it just means you haven't. Yet. As I've said too many times, take your mind there and your body will follow.

4. Setbacks are not a sign of weakness, they are a sign of humanity. Things only have the meaning we give them and if we decide that eating a block of chocolate is the beginning of the end, it will be. Or we could simply choose different to create different. Next time you mess up - and you will - don't over-think, don't self-destruct, don't beat yourself up and don't seek sympathy. Instead, refocus, acknowledge what you've done, do different and get back to work. Princess. Sure I could fluff this message up a little, make it more feel-good, perhaps explore the psychology of it all and possibly talk about your triggers for reactive eating... but that's really not me is it?

Okay, do what you need to do.

Note: The winner of last Friday's Competition is EG for sharing her touching story. Thanks EG and thanks to everyone who submitted something - they were all great. Just email us EG and we'll sort your prize.

As always, let me know your thoughts on this topic. Have you been living in your own Weight-Loss Groundhog Day? Tell us about it. If you're not sure how to leave a comment, click here. Yes, even you chronic Lurkers.

Ciao x

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Monday, February 9, 2009

He Who Dies With the Most Toys Wins (part two)

Note: Before I get under way today, just a quick heads-up for my international readers. I live in a state called Victoria (along with 5.2 million others) and right now we are enduring the hottest temperatures we've ever experienced and battling the worst bushfires in our history. I am writing this Sunday, Feb. 8.

The Slippery Slope

In Friday's post we spoke about the things we want and the things we need. Apparently they are quite different. We talked about greed, our desire to accumulate stuff (that we don't need) and the dysfunctional and ultimately destructive beliefs that many of us embrace thanks to our "he who dies with the most toys wins" mindset. We know that many people live in the "more stuff equals more happiness" paradigm and we also know that this kind of thinking will never lead to life-long happiness. The path of greed is indeed a slippery slope of excessive accumulation, selfishness, frustration and ultimate misery, yet many people seemed determined to give it a shot.

A Tragedy

When I got up this morning I turned on the television and sat on the edge of my bed watching the news in disbelief. I was transfixed as I observed the devastation, destruction, tragedy and loss of life that's taking place in my home state. I sat there feeling sad for those affected and also somewhat helpless as the estimated number of deaths continued to rise with each subsequent news update.

When the Bullshit Disappears

If there's ever a time when it's easy to differentiate between what we humans want and what we actually need, just watch people in the middle of a natural disaster; humanity at it's rawest and perhaps most authentic. All the superficial bullshit disappears. If you want to know what really matters, listen to what comes out of the mouth of a person facing tragedy, devastation and the possibility of imminent death - either their own or someone they love. I'll tell you what they're not worried about; their shoe collection, their laptop, their hair, their make-up, their wallet, their car, how fat their legs are, or what other people might be saying or thinking about them. In an instant they have a completely different mindset and perspective and all of a sudden what is important - truly important - becomes glaringly obvious. Being confronted with one's mortality will do that to you.

Instant Perspective and Clarity

People are never more honest, aware, conscious or in the moment than when they are faced with the distinct possibility of dying in the very near future. It's amazing how much clarity, certainty, purpose, ability, strength and even intelligence people can find when they need to. And it's also a great pity that so many of us spend a lifetime not using what we have. What we've always had. I personally believe that on some level, we all know what really matters but we let our greed, selfishness, laziness and our addiction to instant gratification get in the way of what we could and should do.

"This is all I care about...."

Today I have watched and listened to many interviews (radio and TV) with numerous people who have lost all of their material possessions. People who seemed relatively happy and relieved because the things that really matter to them - the people they love - didn't perish. I saw a lady laughing, crying and dancing with joy as she was re-united with the husband that she feared had died fighting the fire. She held his dirty, exhausted face in her hands and said "this is all I care about, everything else is replaceable".

Let's hope that you and I can always have that same insight, awareness and gratitude without having to go through a similar experience.

To everyone who has been affected by the fires (directly or not), be brave, be strong, learn what you can, feel what you feel, talk, laugh, love, cry and keep moving forward. And to our incredibly brave firefighters, police and associated emergency workers who risk their own lives to protect us - thankyou, thankyou, thankyou.

Much love to you all,

Craig x

Feel free to share a comment or thought on today's post or send a message of love and support for those affected by these fires. If you're not sure how to leave a comment, click here.

P.S. I will announce the winner of Friday's competition, tomorrow.

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Friday, February 6, 2009

He Who Dies With The Most Toys Wins (part one)

G'day Groovers. Well, it seems that the 'Suck it Up Princess' message has resonated with many of you. A little frustrated with someone are we? Johnny and I thought that we might sell a few shirts here and there but we were wrong. We had one hundred shirts delivered on Tuesday and as I write this (Thursday afternoon) we have four left. Johnny, you best give Mr Screen Printer a call. Anyway team, enjoy your Friday and be the change.

On with Today's lesson on Greed...

Greed (n.) An excessive desire to acquire or possess more than what one needs, especially with respect to material wealth, possessions and money.

The Accumulation Nation

The title of this post is an often-used, tongue-in-cheek, expression embraced primarily by blokes here in the Land Down Under. It may also be used in other countries but I'm not sure. Feel free to let me know. I guess it would be a funny expression if it wasn't such an accurate reflection of the collective mindset that so many people seem to inhabit. Here in Australia we are fast becoming the Accumulation Nation. We love collecting stuff and the more stuff we have, the better. Owning lots of stuff - good. Even more stuff - very good. The most stuff - winner!! Of course we would never say this out loud because that would make us seem somewhat shallow, but our actions give us away.

Success and Excess

We're building houses with ten plasma screens and seven toilets because goodness knows, we wouldn't wanna miss anything on the tube and we certainly wouldn't wanna walk more than ten feet to take that dump. In fact what we really need is a TV in the crapper and possibly a bar fridge, phone and Internet access. Alright no fridge; that's just yucky. Some of us have hundreds of pairs of shoes for a body that can only accommodate one pair at a time. And of course we tell ourselves we need them, but we don't need them at all; we want them. We confuse 'want' with 'need' regularly and somewhere along the way, we seem to have made the terms 'success' and 'excess' interchangeable. And if anyone should be brave enough to point our penchant for accumulating stuff that we don't actually need we become defensive and reactive, and then we criticise the observer of our behaviours. Of course we do. Clearly they are jealous of our success.

So many shoes... but only one pair of feet!

Why would the person with a hundred pairs of shoes keep buying more and more if he or she didn't believe that those additional shoes would somehow make their reality better? When you have a hundred pairs of shoes and you keep buying more, that's greed. Of course we'll call it something else to make ourselves feel better, but greed is exactly what it is. Put up your hand if you haven't been greedy. Pinocchio. Put it down. We've all been greedy at times.

Greedy and Happy?

Have you ever met a truly greedy person who also happens to be happy, balanced and content? I'll take an educated guess that your answer is probably, no. Me either. The truth is that greedy people can't be genuinely happy because greed is synonymous with selfishness, ego, anxiety, fear and insecurity. Their life will always be missing one crucial 'happiness' ingredient; contentment - being happy where you are with what you have. Their greedy reality is a slippery slope because they can never have enough stuff. Sure they can find momentary enjoyment and pleasure from their prized possessions, but that feeling always fades and sooner or later (usually sooner) they will need to move on to the next (bigger, better, more desirable, more prestigious) acquisition in order to keep their 'happiness' alive.

The Unwinnable Game

Of course this game is ultimately an unwinnable one. Despite it's obvious popularity and endorsement of the masses, the 'Happiness Through Accumulation' model for life, is not a particularly effective one. At all. Just take a look at our emotionally, mentally, spiritually and socially bankrupt society and that should give you an insight into how we're travelling as a group. The notion of achieving some level of inner peace, fulfilment and long-term happiness via the ownership of 'stuff we don't need' is a sad reflection of popular thinking and an indicator of how disconnected we have become from what really matters.

Where Assets and Happiness Intersect

How many cars, houses, plasma screens or even pairs of shoes does a person need before their accumulated assets and genuine happiness intersect? And if one car can make us happy, imagine how happy we will be with a whole bunch of cars! As stupid as this sounds, this is actually how some people think; a life obsessed with, and driven by, getting. One of the many ironies of our culture is that while we're all seeking the same things - happiness, meaning, love, fulfilment and peace - we also seem to inhabit a group mindset of greed and superficiality. In may ways, it seems that we are 'taught' greed from an early age.

"For what does it profit a man if he shall gain the world, yet lose his own soul" Mark 8:36

* Note: I'm sorry team but I need to cut this short for now. I'm simply running out of writing time today. I didn't intend for this exploration to be a two-part article but my workload (outside of the bloggersphere) has been huge this week, so time restrictions mean that I will need to complete this over the weekend for your perusal and consideration on Monday. However, this means that we can all have a chat about the subject over the next day or three by clicking on the comment thingy and sharing our thoughts, ideas and experiences on the matter. I will give away a book or shirt (your choice) to the commentor who adds the most value to the discussion. And yes, Johnny will post the prize anywhere in the world.

If you're not sure how to leave a comment, click here. Ciao x

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Wednesday, February 4, 2009

Trapped in the Past

'Suck it Up' Shirts

Before I get under way with today's installment, it seems that our 'Suck it up Princess' shirts have been something of a minor hit before they've even gone on sale. Yesterday I was wearing one and a lady on the street asked me where I got it from and how she could get one. She had no idea who Craig Harper is or anything about his (er, my) website or gym, so I told her how she could order a shirt on-line. She thought the 'Suck it Up' message was one that her daughters need to read. To order your own shirt click here. Keep in mind that these all-cotton shirts are biggish in size. I normally wear an 'XL' but the 'L' I'm wearing is pretty big on me. Thanks to my boy Aaron for being our model. Is it my imagination, or does his right forearm look twice as big as his left in that photo? I just noticed that. Hmm. Freak. Anyway, on with the show....

G'day Team...

As always, I trust that you're doing what you need to do to produce the results you want to see in your world and I also hope that you're having some fun at the same time. If you're not having at least a little fun, you need another plan! I'll assume you're not hoping, waiting or over-thinking but rather doing, creating, challenging, learning, adapting and pushing. And when appropriate, relaxing, switching off and being grateful for what you have and where you are. Gratitude is a misunderstood and under-valued component of the personal growth journey. I also trust that you're focusing on, and investing energy into, the things you can control in your world and letting go of the things you can't; like the events of your past.

Trapped in the Nineties

I spoke with a bloke recently who is sadly trapped in the nineties - and I'm not talking about his hair, clothes or taste in music. His wife left him eleven years ago and as I spoke with him it became very apparent that he is still totally committed to hanging on to every bit of anger, resentment, bitterness, self-pity and pain for the long term. Wow! That's a commitment you simply don't wanna make. He is making his own life a misery by (1) not letting go of that which makes him unhappy (2) inhabiting the past and investing his emotional energy into something that doesn't exist any more (except in his mind) and (3) being all about the (perceived) problem not any possible solution. Everyone has moved on except him - and that makes him even grumpier. Keep in mind that things only have the meaning and the power we give them. Think about that sentence for a minute.

Make History History

Yep, you and I determine how much influence, impact and power things will have over us and ultimately we determine what those things will mean in our world. Some people will make their lives a misery by handing over way too much power and control, and giving way too much meaning or significance to certain situations, circumstances, events or even people. The only place where the past exists is in our head, so it's important that we stop finding new and exciting ways to live there, while simultaneously missing out on the now. Many of us are emotionally and mentally trapped in our history and as a result, we don't learn, we don't evolve, we don't mature, we don't forgive and we don't find joy, peace, happiness, fulfilment or connection in the present.

An Exercise

Your exercise for today (should you so choose to be a participator and not just a reader) is to find a quiet place - no distractions at all - and spend five to fifteen minutes honestly, humbly and privately considering (1) whether or not the above message is relevant to you and how (2) what you might need to change in your world (3) what you need to let go of right now and (4) how you're going to create lasting change in this area of your life.

As always, let me know your thoughts, say hi, send a little cyber-love or share a (brief) story. If you're not sure how to leave a comment, click here.

Ciao x

Labels: motivation, personal development, self help

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Tuesday, February 3, 2009

How to Find a Good Personal Trainer

Off the back of yesterday's post, I thought we might keep the fitness ball rolling for another day or so and answer a question that I have been asked many, many time over the years. Although this is not a Personal Development post (as such), the information will be relevant and meaningful for many, and hopefully of some interest to the rest of you. Knowing that many of my readers have trained with PT's, are PT's, or are interested in exploring the notion of working out with a PT at some stage, I think that many of you will find the following thoughts quite valuable. So today's question is...

"How do I find a good PT?"

This is a subject I should know something about - unlike the rest of the stuff that I just make up here at me-dot-com. Before I share my thoughts about the above question, here's a brief snapshot of my PT history:

* I began working as a PT (for myself) in 1987, having worked for five years as a gym instructor before that.

* I have personally completed over 40,000 PT sessions since '87. Between 1987 and 2000 I completed an average of 50-70 PT sessions per week. I began to taper my hands-on PT work after that but still completed fifteen to twenty sessions per week up until 2006. These days I train very few people due to my other commitments, but I'm still in the gym daily to do my own workout.

* In 1990 I established Australia's first commercial PT facility - Harper's Personal Training.

* Each week at Harper's, my team completes around 1,200 - 1,500 PT sessions. To the best of my knowledge, Harper's is still the largest facility of it's kind in the Southern Hemisphere.

* Since 1990 I have employed over 300 PT's. These days most of my PT's are sub-contractors.

* I lectured in PT courses for thirteen years and hung up my teachers cardigan a couple of years ago. I was also a University lecturer for two years, teaching Exercise Science students.

What to look for?

1. Referrals. If enough people tell you that a PT is good, they are probably worth considering and having a chat with. Unless of course the person doing the referring is the mother of the PT!

2. Qualifications, registration, insurance. There are a surprising number of people working as PT's who are unqualified, uninsured and unregistered. Crazy but true. And of course there are qualifications and qualifications. If your trainer qualified in two days over the Internet, you may wanna keep looking. In Australia you should look for a minimum of a Certificate 4 in Fitness, or a relevant tertiary qualification (Human Movement, Exercise Science). Ask for proof of qualification, accreditation, registration and insurance. Yep, people tell fibs. The only qualification some PT's have is a PhD. in bullshitting.

3. Experience. It's important to know not only how long your trainer has worked in the industry, but also how many appointments they have done in that time. I spoke with a guy recently who informed me that he has been working as a PT for eight years. I was mildly impressed until he told me that he averages between two and five appointments per week. If someone has been doing lots of PT (day in, day out) for an extended period of time, they must be doing something right. Avoid the guy who qualified last Thursday. He might be nice but you don't wanna put your body in his hands. So to speak. Let him learn on someone else!

4. Knowledge. It's always nice to have a PT who actually knows what they're talking about, especially when you're entrusting them with your health and you're handing over your hard-earned. Ask your would-be PT a few questions and see how she responds. Perhaps something like, "what kind of training would you suggest for me, based on my goals, my body type, my age and my current fitness level and why?" If her eyes glaze over, keep looking.

5. Results. You can't argue with results. Plenty of PT's talk a good game but fail to deliver. Find yourself a PT who consistently produces quality outcomes and you could be on a winner. In the very early days of my PT career I helped one of my clients lose fifty five kilos. That result grew my business much faster than any marketing strategy ever could. This guy was a walking, talking advertisement for my business and within a short period of time I had to put wanna-be clients on to a waiting list. Good problem to have. I always say to up and coming PT's "get a fat bloke in shape, and you'll have ten of his fat mates at your door in no time". And to all you people who are about to get offended by that last sentence, don't bother. I'm not interested in your hyper-sensitivity.

6. Big picture mentality. Remember that this whole changing your body thing is about the rest of your life, not the wedding or reunion you've got coming up in three weeks. Find a PT who understands that getting in shape (and staying that way) is a multi-dimensional process. You don't need someone to teach you how to do Dumbbell Curls, you need someone to help you change your body, your mindset, your habits, your behaviours and your life... forever!

7. Someone who treats you like a person, not a body. Your body is not who you are; it's where you live. For now. Some PT's talk to people as though they are dealing with nothing more than a bunch of muscles, ligaments, tendons and joints. The PT who understands that the physical, the emotional and the psychological are inseparable, has a distinct advantage over his less enlightened colleagues.

8. A role model. It's hard to respect a PT who is out of shape. Yes, the fat PT does exist. If they can't get themselves in shape, they ain't gonna be much value to you. If they haven't made the theory a reality in their own life, then they don't deserve your respect. Or money. And no, I'm not suggesting that all PT's need to be ripped and rock hard but rather that they should have an ability to manage and maximise their own genetic potential before they take you by the hand.

9. A busy PT. Busy PT's are busy for a reason. If they have trouble finding a training time for you, that's a good sign.

10. Talk to them. As simple as this sounds, this is one of the most effective strategies for finding a good PT. And don't chat for two minutes, try ten or fifteen. Your body is worth it. Are they interesting and interested? Do they communicate well? Do they ask meaningful questions? Do they seem genuine or money-focused? Do you feel comfortable with them (it's important)? Do they seem competent and confident? Do you think you will enjoy spending regular one on one time with them? Are they likable? Irrespective of their skills, knowledge or experience, if there's absolutely no connection between the two of you, the relationship is doomed.

11. Try before you buy. I always suggest that people 'take a PT for a spin' (or two or three) before they commit to some longer-term relationship or business arrangement. I know many people who have done one-off workouts with seven or eight PT's before they finally found the right person for them. If the business or the individual PT insists that you sign up for multiple sessions from the start, tell them you're not interested. One session is usually enough to tell you what you need to know.

12. Policies, Fees, Payment Options, Conditions. Know exactly what you're getting yourself in for. What's their cancellation policy? How much notice are you required to give? What (exactly) do you get for your investment? Ask questions and don't assume.

13. Assessments. Make sure that your training involves regular and on-going assessments. This will help keep your PT honest. In order to determine the efficacy of your PT program, you should be tested every four to six weeks. Results don't lie. Depending on your goals, your PT can evaluate things such as girth measurements, body composition, biological age, strength, muscular endurance, power, aerobic endurance, flexibility, speed, reaction time and balance.

14. Professionalism. This is where many PT's fall down. It's also my pet hate. An unprofessional PT is a bad PT. Do they present themselves professionally? Do they look, sound and behave like a quality fitness professional? Or like a dumb, disorganised jock? What is your first impression of them - positive or negative? Does everything about them wreak of organisation, competence and excellence. Or the opposite? You'll know.

15. Resources, facilities and venue. While it's not necessary to work out in the multi-million dollar mega-gym, it is desirable for your PT to have access to ample quality resources to get you where you want to go. Training in the park with two dumbbells and a skipping rope for eighty bucks an hour will wear thin after a while. Working with limited resources also doesn't give you the best chance of creating your best possible results.

Okay Groovers, I'm sure that many of you will have thoughts, ideas and possibly a story or two on this topic. Feel free to share or even offer some advice, but make sure you don't slander anyone in the process. If you're a PT, we'd love to hear from you too. If you're not sure how to leave a comment, click here.

Labels: fitness, harpers, health, personal training

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Monday, February 2, 2009

Treading Water in a Sea of Dumbbells

Craig the Exercise Bloke has been a little scarce lately, so Craig the Philosopher and Craig the Motivator Dude have been given the day off to hit the beach, bag a few UV's and feel the sand between their very white toes. They both need it. They can get a little intense and serious. Some sun and surf will do them good. They really don't get out much. They need to get out of their heads for a while and take their bodies for a spin. Enjoy the fresh air you geeks.

Simulated Training

Well, I know that some of you won't be disappointed to see Buff Boy (left) making a re-appearance back here at me-dot-com, so enjoy, girls. And boys, of course. Call it my Monday gift to you.

For the best part of thirty years (geeze I'm old), I have been watching people go through the motions in (and outside of) gyms. Simulated training; looks just like a workout but isn't. Almost doing something but not really doing anything much; nothing which will result in significant physical change anyway. Sure they turn up to the gym (some of them) and sure they follow the (often generic and uninspired) routine they've been set, but the majority of them don't stimulate their bodies the way they could and should and therefore don't see the results they would like. They are simply treading water in a sea of dumbbells and it's a very big club. If all they're after is a trip to the gym, a little social interaction and some minor physical stimulation, then they're on track. If however, they're after an optimal workout, amazing results and a different body, then they're wasting their time and potential.

Same equals Same

Some people have an amazing and curious ability to consistently do the same thing (exercise the same way) while expecting a different outcome (a leaner, lighter, stronger body). Ain't gonna happen Tiger. Same type of activity, same workout, same exercises, same sets and reps, same intensity, same weights, same equipment, same running route, same group exercise class, same duration, same recovery time... equals the same body. Most people in most gyms look pretty much the same month in month out, year in year out. Don't believe me? Go and sit in a gym for a year. Is it their goal to look the same? No. Do they give their body a reason to change? Not often. Don't assume that time spent in the gym necessarily equates to an effective workout or quality results. Many regular exercisers (irrespective of the training environment) typically stimulate their body the same way day after day and then wonder why there's no transformation. There's no change because they don't give their body a reason to change. If we want to see real physiological adaptation (fitter, leaner, lighter, stronger, faster, more powerful, more flexible, more functional, sexier!) then we need to stimulate (train) our body in a way which will necessitate adaptation (change). And most of us don't do that!

Yes, there is a productive and enlightened minority who will do amazing things with their bodies, but they are the exception not the rule, and they are not who I'm talking about today. Neither am I talking about people who are brand new to the exercise thing.

A Few Home Truths

The vast majority of people who exercise (in any environment, not just in gyms) under-achieve based on their potential for improvement and their capacity for change. Bodies can do incredible things in a relatively short period of time when the thing that drives them (the mind) doesn't get in the way. Many of us exercise (and eat!) emotionally, not logically. We gravitate towards what is comfortable, what is fun and what we enjoy, rather than what works. That's not to say that we can't produce results and enjoy the process (that's largely about mindset anyway), but understand that what we need to do (to produce our best body), won't always be what we want to do. Do you want easy or effective? Do you want to go through the motions or get results? Do you want to tread water for another year or transform your body in twelve weeks? I've worked with people who have achieved better results in eight weeks of doing 'what works' than they did in the previous eight years of doing what doesn't. Not because I'm a miracle worker but because they finally gave their body what is so desperately needed; the right food, the right training and the right recovery. When they stopped getting in their own way, their body did what it was built for; adaptation. It transformed.

Intensity

The bottom line is this:

"Most people simply don't train hard enough to produce optimal results."

Why? Because it hurts and most of us avoid pain at all costs. Pity about that. We want the results without the hurt so we continue doing what doesn't work. As long as we look like we're doing it right?

* Note - before anyone starts jumping up and down and suggesting that I'm all about hardcore, mindless, senseless, punishment-type workouts, I'm absolutely not. Don't misinterpret what I am saying:

1. If your goal is progression (improvement, change) and not maintenance, then your exercise program must be progressive in design and execution, irrespective of your age, goals, background or current level of condition. Progression might be something as simple as walking for ten minutes instead of five.

2. Intensity is relative to the individual. One person's hard will be another person's easy.

3. If eighty year-olds can improve their functional strength by three to four hundred percent via progressive resistance training (and they can), then you and I have no excuses.

4. Ensure that you have appropriate medical clearance from your Doctor to undertake a graduated exercise program. And if you are a relative newbie to the exercise thing then naturally you will need to spend time building a fitness base before you begin to explore anything remotely intense.

5. Having said all of those politically correct things, the truth is that many people are simply big, precious, excuse-making babies who have been "about to do it" forever and who abandon their workout at the first hint of physical discomfort. Just when they are about to take their body to the place it needs to be (Transformation Central), they pull the pin, throw in the towel, wave the white flag. They give up. They have been wasting their genetic potential for years. They talk a lot but do very little. I am honestly tired of talking with people who are perpetually starting next week, who train like they are a frail ninety year-old, who are constantly looking for an escape clause and who have a pain threshold of minus five. They are mentally weak and their results reflect that fact. There, I said it. I feel better. If you want to look amazing (for you) and produce amazing results, then stop doing mediocre, stop doing the same things, milk every ounce out of your genetics, toughen the f*** up and do what needs to be done. Stop looking for easy and don't look for (or expect) universal support, approval or accolades. Just quietly, humbly and strategically go about the business of creating your best body.

Give your body what it needs (some intensity) and it will give you what you want; results.

As always, let me know your thoughts, say hi or send a little cyber-love. If you're not sure how to leave a comment, click here.

Ciao x

Labels: fitness, health, personal training, weight loss

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a CHDC update, Feb. 19, 2009

Weight-Loss; The Abbreviated Guide

Shit Happens

How to Operate a Bloke

The Weight-Loss Version of Groundhog Day

He Who Dies With the Most Toys Wins (part two)

He Who Dies With The Most Toys Wins (part one)

Trapped in the Past

How to Find a Good Personal Trainer

Treading Water in a Sea of Dumbbells

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