Mike Cheliak: Photography, Fitness, Nutrition and Life

Commando Guide Volume 1…Cameras and Equipment

Well, it’s almost here!  The first volume of Mike’s Commando Guide is now in the hands of someone who can speeell bitter tehn mee!  OK, all joking aside, the first volume is packed with TONNES of information that will help guide you to make better decisions in your purchases of cameras and equipment and will give you detailed information on the features and functions of today’s latest DSLR and point and shoot cameras.

When most people decide they need a new camera or are getting their first digital camera, most don’t do anywhere near enough due diligence.  V1 of the Commando Guide will go a long way to ensure you are making the right decisions and will arm you with all the information most camera sales people DREAD!  You will be comfortable making the right decision by asking intellegent questions and getting the most for your money.

I have been down that path of purchasing equipment and upgrading my digital gear for more than a decade.  Believe me when I tell you that this information would have saved me hundreds of dollars if I had it when I first started digital.  I made the mistakes that you will be able to avoid.

Sign up for the FREE Commando Guide Newsletter and stay in the loop about the offiicial launch!  There are going to be some great bonuses included for the first 200 people to get the guide. 

Have fun, Be Young and Live Life Large!

Mike Cheliak

Turbulence Training – Efficient, effective and challenging!

I have been a member of Craig Ballantyne’s Turbulence Training for almost a year.  In that time, I have continued to reshape, redefine and re-energize my body.  I have just finished about 6 months of pure muscle and strength training with Turbulence Training and now I have been cutting down using intelligent nutrition and extremely challenging TT programs.

The question is not whether Turbulence Training has something for you but rather are YOU willing to commit to a time proven program that is built for EVERYONE!  You don’t need a gym membership but you can do it in a gym (as I do), you don’t need an expensive paper weight that rhymes with MOE-PLEX and you can start at ANY fitness level.  Workout are completed in less than 50 minutes including Interval training and there are enough programs right now (with more being added every month) to last you years!

Why am I hyping this?  I truly beleive in the system, I use the system and I have made advances in my fitness and health that most 46 year old men would never even consider possible.  The other reason to be honest is that I am an affiliate of Turbulence Training and I DO get paid when you sign up.  I don’t make a fortune but I do get compensated. 

The system works, it is efficient and you WILL succeed.  The TT Members forum is the best health and fitness forum I have ever been part of.  Knowlege, motivation, support and more are all yours when you are a member.  Another reason to try this now is that Craig is offering an amazing trial for 7 days!  One dollar!  That’s it, no risk, no hassle, no committment past one week.

If you are tired of running on a treadmill or cardio confessional for hours and not getting results…find out WHY!

All the best in Health and Happiness!

Mike Cheliak

Photo Tip – Camera Settings

BASIC CAMERA SETTINGS

All Digital SLR Cameras have a number of settings that are designed to make it easy for someone to “point and shoot”.  For a large number of situations that may be acceptable but for our purpose it is not.  That being said, it is important that each setting is explained to give you an idea as to what it does.  Most cameras have either letters or icon images explaining what each settings represents.  The following is an explanation of the setting and how it operates.
1. Shutter Priority
This option is usually represented by the letter S on your dial or menu.  Shutter speed is set by the user and that speed is maintained.  The camera meters the light and will make adaptive changes to your aperture setting (f/stop).  These changes are made by the camera and the user has no control over them.  While Shutter priority may sound useful, it really isn’t great for sports.  The reason is that in sports we want to keep the aperture wide open (as low a number as possible – usually f/2.8).  The reasoning will be covered later in this chapter.

2. Aperture priority
This setting does the opposite of shutter priority.  It holds the aperture at a set number while adapting the speed of the shutter.  Again, this may sound useful but it really can alter the success you have in stopping motion.  If the light becomes less intense, it can drop your shutter speed to a level too slow for the sport you are covering.

3. Programmed/Auto
This setting does everything for the user.  It makes changes to both the shutter speed and the aperture.  The changes that are made by this setting are way too drastic to ever be considered for our purposes.  The end result of your photos will be wholly inconsistent.

4. Other settings
Some cameras have settings that are factory presets for shooting portrait, landscape, dark lighting, sports/action and more.  These settings are not suitable for what we are trying to accomplish and shouldn’t be relied on to be anything more than a crutch that many people use when they are unsure of how to set their camera.  YOU, are going to be a Sports Shooting Commando and don’t need these foolish things!

5. Manual Mode
At last!  Here it is, the only setting you will ever need.  While not entirely true, that statement is more than accurate for most photographers, most of the time.  Call me a control freak but I want to make changes the way I am trained to do and the way you will be trained to do.  The manual mode is just what it says…Manual.  The user sets the camera and it stays like that until you change it again.  This goes for the aperture, shutter and the ISO settings (which we will get to next).  You need to be able to assess through reading a light meter, using your camera’s exposure meter (most have it) or by becoming used to making visual assessments, taking a couple test shots and adjusting as needed until you have the “sweet setting”.  Preplanning your shoot by testing your camera is a critical part of sports photography and will make you a very intuitive photographer as well.

6. ISO Settings
The ISO settings on DSLR cameras range from 50 ISO to over 25,000 ISO on some top end professional models.  It is not likely you will ever have the need to use an ISO setting higher than 1600 so we will work within that range for now.  The ISO setting makes your sensor more sensitive to light and therefore allows for quicker exposure in lower light situations.  Indoor shooting such as ice hockey or basketball will require an ISO setting of usually 800 or more.  This will ensure you have the shutter speed to stop action without blur. In all but the best professional cameras, higher ISO means more “noise” or grainy quality.  This can usually be dealt with by some post shoot processing using a noise reduction filter (that’s for another day).

BUILDING A HOMEMADE PHOTO LIGHTBOX

INTRODUCTION

If you have ever bought or sold anything on eBay or even noticed a really nice photo of something with a stark white background and almost no shadow at all, you have seen a lightbox at work.  As its name suggests; a lightbox illuminates your subject (in this case more often than not a small product item).  If you have items that you sell (jewellery, tools, small antiques, collectibles…), you really can’t afford NOT to have good product photos. While purchasing a lightbox may not break the bank, they can be a bit pricey.  This little guide will show you how to build one for as little as $5.00 (free if you have all the stuff lying around).  The end results will almost without a doubt be the same and you can build it in less than an hour.

THIS IS WHAT YOU NEED…
- Cardboard box (size will depend on what you are shooting)
- 2-4 sheets of white tissue paper
- 1 piece of matte white poster board
- 1 piece of matte black poster board
- Scotch tape
- Packing tape
- 12″ (30 cm) ruler
- pencil or pen
- Scissors
- Box cutter/Exacto Knife

THIS IS WHAT YOU DO…
1. Choose a box that will be large enough for the items you are photographing.  Since it is so cheap to do; you may want to do a couple different sizes
2. Secure the bottom of the box with packing tape. Use more packing tape to secure the bottom flaps inside. This will keep them out of the way.   Lay the box on its side, with the opening facing you.
3. Mark lines about 1 inch (2.54 cm) inside each edge of the box on each side and on the top. A standard 12″ (30 cm) ruler makes the perfect straight edge and is the right width.
4. Using the box cutter carefully cut along the lines you drew.  You can use the ruler as a straight edge to guide your cut. It is not necessary to get the cuts absolutely straight.  Notice that the flaps on the front of the box have been left on for now to add stability and make it easier to cut. You may find that taping the front flaps shut makes it easier to cut.
5. Cut the front flaps off with a box cutter.
6. Cut a section of tissue paper large enough to fit over each of the openings you cut. Then tape it to the outside of the box using cellophane tape. Start with one layer of tissue paper. After completing the box and making some test shots, you may find that you need additional layers of tissue paper to achieve the right lighting.  The tissue helps to diffuse (spread) the light and a little more paper will still let the light through but will help to spread it more evenly
7. Use your box cutter and scissors to remove any stray pieces of cardboard from the front edge of the box.
8. Cut a piece of matte white poster board to fit the inside of your box. The piece should be in the shape of a rectangle, with the width being the same as a side of the box, but the length being twice as long.
9. Insert the poster board into the box, curving it up towards the top of the box. Curve it gently; don’t crease it. Trim it if necessary. This will create an infinite, edgeless look for the background of your shots.
10. Cut matte black poster board in sections large enough to cover the tissue paper areas. This will allow you to block light from certain directions when taking photographs.  You may want a certain shot to have some shadowing and this “blackout” method will help to get the results very easily
11. Add your lighting. Photo lights, flashes, and even standard desk lamps can be placed on either side or above the box to produce the desired lighting effect.
12. Take some test shots as you go to see how well your tissue paper filters and diffuses the light. Add layers of tissue paper as needed.
13. You now have a lightbox!

COMMANDO TIPS…
1. Make sure to use matte and not glossy poster board. Glossy poster board can reflect the light and cause glare.
2. Try other colors of poster board and even fabric to achieve the desired effect.
3. You may find that removing the bottom of the box makes it easier to just drop the light box over your subject.
4. If you take shots straight down from above, cut the bottom of the box like the sides and top, and cover with tissue paper. Then set the box open side down and cut a lens sized hole in what is now the top of the box. That way you can lay out your subject on a piece of white matte cardboard, then drop the box over it, and shoot the photograph through the hole.
5. If your camera has one, learn how to use its “custom white balance” (WB) feature–this can make all the difference when shooting items in this fashion.

IN SHORT
Fun little projects like this are great to get you started doing some creative stuff for very little money.  Selling on eBay or your website or even a catalogue requires good quality product photos.  Being able to do them yourself can save you a lot of money, make you look very professional and even get you some business shooting products.

Upper Body 10×10 workout – Efficient and Challenging

Last month I was doing the latest (at the time) Turbulence Training program, 2K9.  It was another excellent program from Craig Ballantyne.  The highlight of the program (for me) was Workout C which is a 10×10 routine.  The was a post yesterday on the TT Members forum asking about it and whether you could do this as an off-day routine as well or just keep it a part of your program.  Giving it some thought, this may be a really good supplemental program for a more active “off-day” of training although you would want to ensure it didn’t affect your other workouts.  Watch the video below and visit Turbulence Training to find out more about this time efficient program.  No more excuses!

Have a great day!

Mike Cheliak

Photo Tip – Photographer etiquette and event rules

It was a great weekend of mostly “non-business” enjoyment.  My son played his last basketball game of the regular season and my daughter ran the 400m and 200m at the Ontario Indoor Track and Field Championships.  She set a PB in the 200m which she was very happy about.  At the track meet, I had the chance to just sit back and enjoy as a parent.  There were no unauthorized persons allowed in the track area.  Officials, coaches, athletes and an event company that was doing video and still photography at the event.

Over the course of two days there were more than 600 athletes competing in everything from running to jumping, pole vaulting, shot put and hammer throw.  Needless to say it was busy.  The point I am going to make here is that most events of this nature and level have VERY strict policies for the people who are allowed the privilege of event floor access.  You can’t interfere or become a distraction at any time during the event.  Almost all media persons know this.  Most except this one photographer who got tossed on Sunday.  I had a great seat in the stands and was watching all the events and also noticed an official who had appeared to instruct a photographer to back up and move out of what was a restricted area.  It was in the line of site of the runners who were at the start line and therefore a distraction.  He had asked this photographer a couple times to do this.  The photographer kept creeping back into the area.  Just as they were about to start one of the time section races, the official yelled out “STOP”.  He got up from his seated observation post.  Turned around and yelled at the top of his lungs “YOU…OUT!”  He proceeded to escort the photographer out.  The photographer did not return for the remainder of the time I was there which was most of the event.

Consider a couple things when you are shooting at an event.  First, unless you are the official event photographer or a media person; you may not have complete access to all areas of the event you are shooting.  Be aware of this and respect the boundaries of the event.  If you are unclear; ask an official for some clarification.  Second, understand that if you are there taking photos of your child, husband, wife, relative or friend that there are likely more people there doing exactly the same thing.  Play nice and share the space to allow everyone good access.  Last but almost certainly most important is that above anything, the athletes are the first concern at all times.  Don’t distract them, don’t get in their way (at running or cycling events) and don’t become a probem by getting into areas you shouldn’t be in.  It can be disruptive as I noted above and creates an uncomfortable situation for everyone.

Etiquette and event rules are part of shooting at any event.  It is very important that you know what they are before you get yourself set up to shoot. 

Mike Cheliak

Lose Body Fat and Build Muscle

I get as confused as the next person about what program to follow, what nutritional plan I should be on, what is right, what is wrong and what is just pure nonesense.  If you have ever listened to a body builder rant about how many hundreds of grams of protein per day you need to build muscle…it’s just NOT TRUE!

YOU DON’T NEED
- to eat hundreds of grams of protein per day
- to eat chicken breast and cans of tuna at every meal
- to drink a single protein shake

In fact, my friend Brad Pilon just wrote a shocking new book about exactly how much protein we need to change our bodies.  CLICK HERE to view Brad’s books, Eat Stop Eat  and How Much Protein, a short video and a GREAT deal available only until February 25th, 2009.

Have a Fantastic Day!
Mike Cheliak

Photo Tip – Take Care of your Gear!

OK…Photographers whether professional or amateur should know the value of their gear.  You would think that with the money invested in camera gear (from hundreds to tens of thousands) that the person would have the common sense to protect their gear from the elements.  This however is not the case!

Not too long ago, I was at an event and there was a couple media persons at the event covering it for their newspapers.  The two photographers I mention were veterans.  They had very nice camera gear which was worth well over 8,000 dollars.  It was an overcast day, the weather had been crappy for 2-3 days previously and the weather network was calling for continued rain for the next week.  The weather was NOT a surprise.

I had my trusty Laird Rain Hood for my cameras.  It was a $43.00 investment.  The camera cover does not impede your use of the camera not does it make it very difficult to shoot action.  It DOES however, protect my cameras perfectly.  They remain bone dry, accessible and ready to shoot all the time it is raining.

These two Einsteins had NOTHING to protect their camera gear.  When the sky opened up (and it did), they were following me (everyone always follows the leader!).  We were at almost 1km away from any shelter and they not only didn’t have any covering for their gear, they also didn’t have any rain gear for themselves.  Having no pity whatsoever, I sat happily in the rain, watching riders come in on their bikes, happily snapping AWESOME ACTION PHOTOS and watching as the two “professional” photographers scurried like mice in a maze.

Let me make this perfectly clear.  Your camera and equipment is your investment.  Whether personal or professional in nature, let me be blunt…BUY A FRIGGIN’ COVER!  Idiots like these two I mention are more common that you would think.  If you assume you will never need to protect your gear, then you will lose your gear.  If you intend on taking shots outside, assume you will need to protect your gear.

1. WATCH THE WEATHER NETWORK
2. ALWAYS HAVE YOUR PROTECTIVE COVER READY
3. FIGURE OUT WHERE TO RUN IF YOU GET CAUGHT IN A DOWNPOUR

Mike Cheliak

Big 5 Fat Burning Exercises, a 10 minute workout and busy kids!

I don’t have a ton of time today becuase the kiddies have lots on the go.  My son Billy has his final Basketball game of the season before playoffs and my daughter Katie is running the 400m at the Provincial Indoor Championships in Toronto today and the 200m tomorrow.  That didn’t stop me from doing a quick 10 minute routine to get my blood flowing!  I used the principals from Turbulence Training for a little “day off” exercise.  Staying on track with time efficient workouts, I have posted a video from Craig Ballantyne.  His Turbulence Training for Fat Loss is intense, time efficient and can fit into anyone’s schedule.

Visit Craig online at Turbulence Training and check out all his videos on You Tube!

Photography Tip – Pet and Animal photography

Dyna

Animals lovers are one of the most voracious photographers on the planet! Everyone who has a pet, knows that their dog, cat, lizard, bird or whatever has its own personality, its own style and certainly its own unique look. Love of animals and animal photos means lots of time spent looking through the camera for that “special shot”.

While it is best to have a camera that has almost no lag time, you can have really good success taking most types of pet photos with any decent digital camera.

PATIENCE IS A VIRTUE
When you want a little more formal of a photo, remember to keep your sessions relatively short. The animal you are photographing would rather be chasing something, playing with something or getting a belly rub or pat on the head. You have a fairly narrow window of opportunity so make sure YOU are ready. If you have a tripod, use it. Set your camera up to point exactly where you are going to stage your photo and entice your little friend into that zone. Adjust quickly and SHOOT! If you can, try taking photos of your pet during normal activities that are “photo worthy”. Sometimes the best shot is a candid photo that has been thought through. Have an idea, compose your photo and take the picture. Another tip is to keep your actions and voice calm. Be a little subdued and don’t start using your playful voice as this will prompt more activity from your pet.

TOYS, PROPS, FOOD…
If your pet isn’t a willing poser, break out the artillery.  Squeeky toys, food, distraction items of colour and anything else that may get their attention.  If you are going to use this type of system it is absolutely critical that you are ready to shoot as soon as the item is displayed.  It is a really good idea to have an “assistant” run the distraction while you concentrate on the shots.

GO WILD!

Snarling little Kitty

There is nothing more stunning than a really good photo of an exotic animal.  Most of our photo ops happen at a zoo unless you are a safari nut or happen to trek into wilderness areas where the wild is in charge.  I myself have photos that are amazing shots of animals in the wild and continue to shoot natural wilderness flora and fauna whenever I can.  If you want to photograph a tiger, I would suggest doing so at a zoo unless you have a means to escape and a 600mm plus lens!  This Jaguar photo was taken at ZOOS in Stevensville Ontario Canada (near the Buffalo NY border).  I spent about 10 minutes getting the animal used to me being there, getting my settings just right and then started getting a little closer to her space until she decided that the nice man with the camera was getting too close to her house.  I had my camera ready and then I shot about 20 frames of her snarling at me.  You will notice that you can’t see any cage.  If you get close enough to the cage and have a long enough lens (I suggest 200mm or better) your focal length will be longer than the distance to the cage…thus…making it seem invisible.  Really close observation will show distortion of some details but not enough to bother.

THE EYES HAVE IT…
Whether shooting people or animals, it is a general rule to get as close to eye level as possible.  You can truly create a very intimate, warm photo by having the eyes in a level plane with the photo composition.

THE CLOSER YOU GET…
Fill the camera’s viewfinder or LCD display with your subject to create pictures with greater impact. Step in close or use your camera’s zoom to emphasize what is important and exclude the rest. Check the manual for your camera’s closest focusing distance.  This is also another benefit of having a long lens or a large ZOOM on your point and shoot camera.  You don’t have to be in the animals comfort zone to get that really great close-up photo.

LIGHTS…ACTION…CAMERA…

Nicky the Boxer peeling out!

OK, what is more fun than catching your critter running around like a lunatic?  Nothing.  In situations where your pet loves to tear around it can be very difficult to catch them unless you have a fast camera with almost no lag time.  Most point and shoot cameras simply can’t keep up with the frame rate and response time needed to catch a quick little animal.  If you have a DSLR, a fast lens is also a great tool.  Animals love to play and if you can get them In flagrante delicto, you may just have some of the best photos of your beloved pet that you will ever have.  In this photo, Nicky is my Nephew and his girlfriends boxer.  We had five dogs at the cottage (a Great Dane, an English Spaniel, Nicky the Boxer and my two Bichon Poos).  There was so much shooting available that it was crazy.  Everyone had a field day and there were more great photos taken of those puppies in action than you could amass in a year!

IN SHORT
Be ready, have a plan in place and TAKE TONS OF PHOTOS!  You can delete any that aren’t good enough to keep but you can’t take a photo of a moment that happens only once!  Have fun, keep it natural and if you are taking formal photos, be patient and organized!