Intermittent Fasting and Keto – How I will use my Apple Watch to track.

I have been so frustrated with my weight loss journey over the past year. It has been a roller coaster and it has been really hard. This coming from a person who used to compete in bodybuilding and was able to get down to 3 or 4 percent body fat. Now that I am older it has been a real struggle as it has been for many other people. It’s not easy. I still weight train 3 – 6 days a week for an hour each session, ride bikes for miles every week and I am still fat and not happy with the way I look. I could lose 60lbs. It really shows that 80% of the work is done in the kitchen.

This week I started following an intermittent fasting routine. I have used Keto for many years and used to use Keto when I competed in bodybuilding. Recently I was watching a vlog from Professional Photographer Peter Hurley who just recently competed in a world championship sailing competition in Japan. Peter lost 40lbs and shared how he did it on his blog. I decided to record a video and do a weekly check in video and post it on YouTube to hold myself accountable.

If you have watch my YouTube video’s or read my blog you will know I’m a huge fan of using tech to help accomplish goals. My Apple Watch and Apple iPhone are a huge part of my daily routine. Peter Hurley is using an app called zero.

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In this video I show you how to use a combination of apps on the Apple Watch to get that optimal workout in the gym.  Far too often I see people just going through the movements in the gym and not taking the time to feel the muscle in the proper form and to put the muscle through the proper load.  That is why you see people in the gym not focusing, not doing the proper load, and one year later they look the exact same if not in many cases they look more out of shape but go to the gym every day.  Time Under Tension or TUT is one of the most critical aspects of exercise that far too many people over look.  This video shows you how I use a combination of apps to ensure you get that Time Under Tension for the targeted interval .  Through this process let the Apple Watch do your counting of reps and time so you can focus on form and contracting the targeted muscle through each workout.

It’s important to take a break and just relax.  To recharge, set focus, to come back stronger than you were before you left.  Recently I took a trip to North Carolina and spent time in the Outer Banks or as locals call it OBX.  It was a wonderful time and spent time shooting photographs, watching sunrises, climbing on the sand dunes and just thought I would share this quick clip of the sunrise one morning.

Before you attempt to set things right, make sure you see things right.

Time for a Re-Branding of The Goal Oriented Life

Make An Impact

2018 has been a year of many changes and changes yet to come.  Many people find themselves avoiding change, avoiding the unknown, would hate to rattle the cage.  I have to admit I struggle with this many times.  I start asking questions and wonder what would happen.  You know every time I have I have come out Better, Stronger, More Motivated!

My PASSION and my GOAL for my business is to help other people build a successful life and business around their personal brand.  Peter Szpakowski

While working on projects coming up I started to question the name The Goal Oriented Life.  Sure setting goals is something everyone should do but ultimately living a life of goals was just not powerful enough for the brand I wanted to build.  I want to Make an Impact!  I want people to Make an Impact.  Make an Impact in everything they do.  Making an Impact in Life and Business.  Leaving a legacy

Over the next few weeks I will be working on creating more content, will be working on new project that I bring to you here on PeterSzpakowski.com and my social media outlets. (Podcasts, YouTube, Twitter, and Instagram).  Make an Impact will be the theme we us on these sites.  TGOLife is not deal.  I will still be using that in my hashtag fields.  Any post if space is available will use the #MakeAnImpact #TGOLife and #PeterSzpakowski hash tags.

So why am I focusing on PeterSzpakowski.com as my source of domain name?  Well I have noticed this in other trends.  Cliff Ravenscraft who more traditionally has been known as The Podcast Answer Man has recently been following this rebranding himself.  While he is still the podcast answer man he wants his name to become known as so much more.  I am following suit and want my name Peter Szpakowski to be known as Making an Impact.  Regardless of what my business brand is I want to be known by my name and how I help people in Life and Business.  My Passion and my Goal for my business is to help other people build a successful life and business around their personal brand.  I want to help people excel to levels never felt before.  To help them accomplish every goal they set out to accomplish.

Thank you for visiting.  I look forward to bringing you more.

3 Easy Steps that will make you more successful!

I have always been a person who needed to have a task list. A list every day that I would work off of to get my work done. Did not matter if it was personal or business I always had a list. It would be painful in the days before smartphones and have to copy my tasks every day in my Franklin Planner. For those that don’t know what a Franklin Planner is because I am showing my age, it’s a form of a Calendar, Notes, and Task list in a 3 ring binder. Those were the days… Ha. Things got so much easier when we switched to smartphones right? Wrong! I tracked everything in my smartphone in Calendars, Notes, and Tasks lists. My favorite was the tasks lists and it still is my favorite today. I had task lists for Personal, Work, and Business. I would have 30 – 40 tasks to complete a day! And they were setup to auto repeat. This by no means is the right way to track tasks. Any task list close to this is overkill and will not help you progress or succeed in moving forward. In fact it will prevent you from moving forward because you lose sight in what the important tasks are.

I have found a way that I would like to share with each of you that helps ensure you are succeeding every day! Every day if you do this will help you move closer and closer to your goals.
If you following these steps I am going to outline below you will move closer and closer to success. You will move closer to accomplishing the most you ever have in your life every single day. There will be days that you accomplish more than others but you won’t be staying in the level of mediocrity. You will be a winner! You will succeed! And you will be the best you that you can be.

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The Greatest Teacher, Failure Is.

Yoda

How Fast Should You Make Decisions?

And 3 Reasons Why

Do you know anybody or have worked for anybody that would not make a decision even to save their own life? How about somebody that goes back and forth between two decisions (A Flip Flopper). How about the person that wants data, more data, more data, and then puts it in a dozen different charts and graphs and still contemplates what decision to make? That is what you call “Paralysis by Analysis”.

Research shows most decisions don’t have to be that difficult. Most decisions in fact are decisions we can make by first instinct. Our gut by experience or first thought helps guide us. Have you ever been told that when taking a test your first guess is usually the correct answer? The same goes for decisions in our life and business.
Because of this leaders and people faced with decisions can usually make decisions quickly. Sure there will be those decisions where there is money or investments involved where we would typically take more time in making a decision. But decisions that impact projects, operations, daily work activities, and other areas can be done quickly.

Why should decisions be made quickly? Here are 3 reasons why.

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The Big Leap Book Cover

The Big Leap (HarperCollins Publishing, 2009)

If there is only one book you read this year this book should be it.  It does not matter what your career is or what your life situation is everyone could learn from this book “The Big Leap” by Gay Hendricks.  I first learned about this book years ago at a Leadership Summit.  Recently I was listening to Cliff Ravenscraft’s Podcast.  He had just discovered and read this book.  The last few weeks this has been the key topic on his podcast.

Since then I have listened to this book again on Audible and read the book cover to cover in a matter of days.  Even taking extensive notes.  This book will give you the motivation and show you how to focus on your greatest strengths.

In this book you will learn about:

  • The Four Main Operating Zones and where you are operating now and how to optimize your work and life
    • Zone of Incompetence
    • Zone of Competence
    • Zone of Excellence
    • Zone of Genius
  • The Four Hidden Barriers that hold us back
    • Feeling Fundamentally Flawed
    • Disloyalty and Abandonment
    • Believing that a Bigger Success Brings a Bigger Burden
    • The Crime of Outshining

These titles might seem a little weird and maybe uninteresting.  I know that is the first impression I had when I flipped through the book.  It sat on my shelf a good 10 – 12 months until I finally picked it up and started reading it.  While their are some obvious observations anyone could learn a lot from this book.  Take notes and reviewing them.

Have you read this book?  What were your thoughts on it?

Click the link above in the title to get your copy today.