RMR (really mean rabbit?)

Really mean rabbits aside the above acronym actually means resting metabolic rate and I had it tested today, the results were interesting to say the least.

  It might not make much sense to you, but the top table is the one to focus on. The figure of 2,578 kcals a day is what I should be eating just at pure rest. The figure of 3,764 kcals a day is what I should be consuming in order to function effectively at my current activity level.

I can pretty much guarantee that I am not eating anywhere near enough calories. Even on my current keto diet I'm hitting closer to 2,800 per day. To say I am on keto is a little lie as it has become more like a low carbohydrate (carb) diet now. Especially since I've incorporated a little more of the good stuff this week in order to sleep better. If you didn't know carbs are a great source of seratonin, a neurotransmitter that helps with sleep, mood and appetite. It seems like I'm finding excuses for carbs, but the amounts I've eaten have been small, honest!

As well as the test I had a consultation afterward with the exercise scientist Matthew. Other than the need to increase my daily calorie intake he showed me that the keto may not be working. What you can't see on this photo is that 96.8% of my calories during the test came from carbohydrates. This is more than annoying because if keto was proving to be successful then the calories would be coming from my fat stores. I won't fully pass judgement on keto until after my body fat scan in a week, but I will be changing the macro nutrient percentages going forwards. After consultation with Matthew I am going to change those amounts to 25% carbs, 35% protein and 45% fats. I'll keep you updated on my progress in the coming weeks. Photos of cheat meals to follow ;)

Today I have been relatively busy trying to finish off the editing of my first podcast, which will go live on my website soon. This blog will also move to that site soon too, just as soon as I finish off all the other components! I'll tell you one thing though, recording a podcast is much harder than writing. I know I should probably edit these posts a little more, but if I did I'd never publish anything. That my friends has been the problem with the podcast, listening to your voice is painful to say the least and I've spent hours repeating parts to get it right. Nevertheless I will soon have a short weekly podcast to go along with this blog. It will be covering tools to help improve mental health, everything from nutrition to meditation and fitness training. Let me know if you have any tools that you use or topics to discuss, soon enough I'll be looking for people to interview!

Right I'm off to eat more calories, catch you tomorrow friends!

Tom :)

"If one does not know to which port one is sailing, no wind is favourable" - Seneca

What I learnt from coffee and Alpacas

Today I was reminded that coffee isn't always my friend, especially when I consume two of the fuckers before 9am and then stand in one spot until the afternoon. But hopefully this is one of those occasions when I actually learn from my mistakes. I am going to cut the caffeine down from tomorrow onwards, after all nobody needs a twitchy Tom. But what did you learn from the bloody Alpacas! Well they take a great photo don't they?!

This morning during my hour long cycle with Gavin around Centennial Park we talked about the benefits of exercise on the mind and why it is so important to do something regularly. However I may have taken this conversation a little far when I ran intervals for an hour after work. As I write this I am waiting for the full feeling to return to my limbs. Thankfully I am proper knackered and mega chilled after all this exercise, so I'm looking forward to my day off tomorrow.

After eating a large dinner I am ready for the resting metabolic rate (RMR) test that I have booked tomorrow. As I can't eat for a minimum of five hours beforehand I made sure I consumed a decent amount and will be enjoying a nice lie in. That way I will only have a few hours of not eating before the test and then a decent lunch straight after. This RMR test along with the body fat scans I have done recently will help me to determine the best way to eat for my mind and body. I love testing things out on myself not only to help myself but also other people. After all we are individuals with very different biochemistry and not sheep that can eat the same diet. There is no better way to find what works for you than use science and a good experiment. I'll let you know what the results are from tomorrow.

Following the RMR test will be my second body fat scan to see if the Keto diet I have been doing (which may have developed just to low carb) has had a positive effect. I'm hoping to see a small reduction in my body fat, which is currently sat at 14.5% and the largest I've been in a number of years. Despite this my muscle mass has actually increased on previous years, so I may be fatter but I'm not losing muscle like many do as they get older. If I can see some reduction in bodyfat then I know I am on the right lines with this way of eating because I feel the best I have in months.

Anyhow I best leave as I am off to dream of doughnuts, pizza and other carbs that I can't eat.

Until tomorrow!

Tom :)

"Eat to train, don't train to eat." - some clever bastard.

What day is it?

The last month since I tapped out a blog post has passed in a blur and I don't really know where it went. On a few occasions I have sat down in front of the computer but I've been at a loss as to what I wanted to write. Each time staring blankly at the screen in a daze before closing the lid on my efforts.
A podcast I listen to this week though reminded me of the importance of consistency and what can happen if we stick with it.

All to often we might create a healthy habit in order to fix a problem yet abandon it when we feel good. Once out of the newly developed routine we quickly fall back into old habits, after all it's easy after years of learning that. It's a frustrating experience and one that we go through time and time again, just think about all those new year's resolutions!

Personally what I have found over the last year is that unless something is stupidly easy to do everyday I won't do it. As my Dad always says "with the best will in the world" it ain't going to happen! All too often I set out with great plans of what I will do, yet get bored, distracted or just move onto something else before any real success is produced. So in order to achieve results I actually have to break things down to small achievable actions. By small I mean tiny, as simple as brushing your teeth (although even that seems to be a struggle for me). Something that you can wake up and do before your brain says, "hang on there's this easier habit you've done for the last 20 years..."

My inconsistent writing is something that I guilt trip myself about all the time. I will generally only write when I have the TV off (I'm a man and have the attention span of a Red Setter on acid), so when I sit down to watch some Iron Fist writing takes a back seat. Or I try and write in front of the TV, error. On this occasion I have prised myself away from watching my programmes in order to write a few lines. The reason I do this is because unless I sacrifice a little time each day to invest in writing I won't actually get any better at it. Nor will there be a cathartic effect unless I am consistent. I may not have goals of being a best selling author, but I like my mind feeling a little more "stable" and a little less "stabby".

I have no idea where I was going with this post, so forgive me. What I must do now is simply type a bit each day, because it is a free form of Prozac to me. With that in mind I'll leave you with a quote from someone much wiser and more historic than myself, in the hope that you too might keep plugging away with whatever you are working on.

Tom :)

"We are what we consistently do. Excellence, then, is not an act, but a habit." - Aristotle

Fitness and the mind

I wrote a great little piece whilst sitting on the beach the other morning and was excited to share it in a blogpost with you. But as often happens I read it back to myself later and decided it was crap and didn't really have any helpful content. So as always I've returned to the drawing board that is my keyboard to tap out an impromptu post about the last few days.

Over the last few weeks I have been using a chest heart rate monitor in combination with an app called EliteHRV to monitor my internal stress levels. The app takes the data from the HR monitor and tracks the heart rate variability (HRV). HRV is the "measured changes of time intervals between successive heart beats". It is focused on the small fluctuations of the heart rate as opposed to heart rate (HR) which averages the number of beats per minute. These small fluctuations are in response to internal and external events, so they provide an accurate picture of what is occurring inside our bodies.

What does this mean?

In essence if we monitor HRV we can train intelligently by responding to what is happening inside us. I would say that most of us stick to a rigid training plan or just go on how we feel (very subjective). Using something like EliteHRV (there are other apps out there) we can look at the data and adjust our training/daily lives to manage our recovery and make the most of our 10/10 days.

I have been using it for several weeks now after my friend Cj Swaby recommended it to me. Before testing HRV I record my mood via Grid Diary so I can cross reference the two. When I feel great and excited to train is often the time when the data is telling me to take recovery, to stretch and focus on breathing exercises. On the other hand I was convinced this morning that I would need to take a rest day after two heavy days of training. I had woken up after a long sleep and didn't feel super energised. However I recorded my best data of the week and so I'm happy to cycle into work after a swim session this morning.

Aside from this amazing feedback I am fascinated by how the hard training on good days has helped my brain. I felt amazing all of yesterday after a morning of 2-3 hours cardio training. I'll admit my brain was a little rusty, but nothing out of the ordinary after that amount of work. My good mood lasted well past my 8pm shift and into the evening when I am usually Mr. Grumpy. For me this is more important than anything else and is something I will monitor with my mood tracking in Grid Diary. I have always known the benefits of exercise on the mind, but in combination with a tool as effective as EliteHRV it takes the guess work out of training and helps you balance the stresses we place on our bodies everyday.

I would highly recommend you invest in a heart rate strap (see EliteHRV website for the monitors that record the raw data) and start using the app. I am not sponsored by them, but have seen the benefits of intelligent training using their creation. It's science wrapped up in an easy to use app, so let's all start looking after ourselves properly.

Tom :)

Finding a quiet space

We lead "busy" lives today thanks to technology connecting us to everything that happens in the world. Whether we are looking at our friend's lives across the world on Facebook or listening to news events broadcast by the media, we are more connected now than ever before. I know that far better writers and thinkers than myself have explored our present day situation, one that sees us being more connected to the world yet less connected to those around us and our immediate environment. But I wanted to very briefly share what I have been working on.

I have been changing my use of technology over the last few weeks in order to connect properly with friends across the world, yet at the same time disconnect from the media and general bullshit that the internet spews up. For the most part this has been a successful endeavour and has confirmed what role technology plays in my day to day life. Realising the extent that social media is a tool for individuals and corporations alike is especially helpful in reconnecting to life and being mindful everyday. We can only challenge big issues if we are prepared to change our own lives and take action on the small scale first. As much as we may want to make an impact on the world and do something meaningful we are probably getting a bit ahead of ourselves. Our ideas and dreams are often lofty and that is cool, but without action on a basic level performed consistently how can we ever hope to be successful with the big problems. I'm not saying give up on changing the world, but rather let us focus on what we can have an effect on, i.e our local community, friends and family first. From those small steps mountains can be climbed.

On a slightly different note, but nonetheless still linked to the "busyness" of our lives I saw something noteworthy on social media this weekend. Two separate friends posted photos from the beach on Instagram sharing their love for that quiet space, their own place of calm. This popped into my mind this morning when I went to the beach for a swim. Unfortunately the shorebreak was pretty big due to the wind rolling the waves in, so I decided not to jump in the water. When nobody is out swimming you know that it's a bad idea! Instead I sat on the beach and took 30 minutes to meditate, following the mindfulness meditations I use from www.franticworld.com. It got me thinking afterward how much I love to sit on my own at the beach and watch the ocean. It has always been a quiet place for me listening to the waves and thinking about how small we are, which in turn shows how insignificant our problems are.

I am not saying that we should all head down the beach to enjoy a quiet spot. Not only is it impractical but I also don't want you all down there whilst I'm enjoying it ;)
Neither am I advising that everyone should find a quiet place. I know that extroverts across the world don't do well sitting alone in a quiet place. But for those that do find it restorative it is worth utilising that tool to reset your head. We are surrounded by stuff beeping to tell us that someone "likes" a photo of our dog, so why not try switching it off and just sitting with your day for five minutes? Find a park, a beach or your favourite dark room and just sit. Also breathe. Please don't forget to breathe because that is pretty important. But otherwise just sit. Pretty bloody simple way to balance out all this busyness in lives isn't it.

So to summarise let's sit for five and focus on what we can do for our community. I think that is a good place to begin with change.

Tom

Tools

For once I am not talking about those people in life that don't seem to have a clue and annoy the shit out of you with their existence. No I am actually talking about the things we can use to help ourselves and make life easier. I may have written about tools before, but I feel now is an apt time after a recent episode of anxiety.

That episode occurred whilst we were enjoying the HSBC Sydney sevens last Saturday. I was in a good frame of mind that morning and was looking forward to spending time with friends watching some great rugby. At first I was happy to be there watching the games, but gradually I became more and more anxious as the noise grew and more and more people came into the stadium. I sat with that feeling for some time, growing quieter as I did and thinking that it was stupid that I felt like this. But then I remembered that I had tools that I could use for exactly this situation.

So I left the stadium and walked outside away from the noise, the hustle and bustle of all the people and the stale air. I found a spot outside under the shade of a tree where I could sit down and just breathe. That's all I focused on at that moment just to settle myself and calm the feeling. Although it didn't fully alleviate the anxiety I did feel an improvement, partly because of the physical element of actually breathing deeply and partly because I felt in control. Much like when I am on a carpentry job I need different tools for different applications and situations. There's no point using a circular saw when all you need is a small block plane to achieve the result you want.

After returning to my seat from a break I had to take two more leaves of absence before we left. I just wasn't enjoying being sat surrounded by lots of people and listening to the noise. Knowing those trigger situations is part of the battle because when you realise what sets you off you can choose to avoid them. In time you want to be able to balance out what your brain does and not avoid all triggers, but at the end of the day you have to look after yourself. If that means not going to a busy shopping mall or a sports event then so be it, there are plenty of other experiences to be had.

For those that are interested I have been using the Apple Watch Breathe app lately and am trialling another called ReachOut on the iPhone. Im not sure whether the latter is available outside of Australia as the content differs from region to region with iTunes, but I am sure a quick Google search for "breathing apps for iPhone" will find you something similar wherever you are.

I know from my daily meditations how helpful breathing can be, but this last experience really brought that home to me. If I was to recommend any tool to focus on for the next week then it would be that one. Each morning devote three minutes to finding a quiet spot where you can sit undisturbed in a comfortable position. If you want to you can set a gentle alarm for three minutes. All you need do for that time is focus on breathing through your nose into your stomach. Breathe out through your mouth as though you were blowing through a straw. Don't force your breath, make it easy. Anytime in the day when you need a "breather" just find a quiet spot and repeat, your body and brain will thank you for it.

Are you ok?

Tom

Happiness, purpose and fulfilment

Back when I was a teenager I prayed to be happy. I didn’t believe in God, but I hoped that some other power would save me from my own head. It was filled with negative thinking, self doubt and pity and so I prayed to the heavens to find happiness. I wasn’t unhappy, but I believed that if I could find happiness it would stop my brain from sabotaging me. Even now I experience happiness, but the search for happiness as a state is foolish.

Perhaps my prayers to a God I didn’t believe in were answered, perhaps I just worked it out for myself because I found a solution; I began to help myself. My problem was that I didn’t talk about my mind with anyone except a couple of family members. Instead I read books and learnt from others’ personal experiences to find a way to cope. Muhammad Ali became a hero for me and Buddhism entered my world for the first time. I began to think that I had a purpose in life, but that I didn’t know what it was. Once again I started searching for an intangible solution.

Though this way of thinking brought me many great experiences, friends and teachers it didn’t end the internal suffering. I switched from job to job in order to progress forwards without every really dealing with my depression. Eventually I reached a pivotal moment where I had had enough of my brain, it was time to trade it in for a new model. It wasn’t quite as easy as that though, that model didn’t exist, so I started building it like a kit. I took tools that I had discovered, past times I loved and a personality that I had hidden and began the hard work of rebuilding my mind.

In many ways I found my solution in my own head, but it took help from professionals and many others to get me there. It is by no means a magic pill though as I am reminded each week. I manage my mind using the tools I have in order to stop that downward spiral, it’s all about consistency. I won’t ever be perfect mentally, but accepting that was the biggest step to sorting my head out. Now I get to enjoy the little things and find fulfilment in what I do each day and that is more important to me than the state of happiness and the illusion of purpose.

T