Mike Cheliak: Photography, Fitness, Nutrition and Life

Cameras, Computers and Spreadsheets OH MY!

In the years before digital cameras took over the photography industry, most of the work that was done was manual.  Manual in the sense that most functions of the photographer and his/her business was done via pen, pencil, darkroom and lightroom.

Things have changed.  To keep up in an organized manner these days you have one of two choices.  Be really good with a computer to compliment your lens talent OR hire a team of people to do it for you.  If you are a 10K a day photographer shooting for Fashion magazines and such, you obviously just show up, take the shots, view them and leave. 

For most of us small business photographers, hiring a team of software jockeys is not an option.  You have to know what you are doing both behind the lens as well as behind the screen of your computer or you won’t be able to compete.

The obvious place that you MUST have proficiency is with your photo editing software.  Most professionals use Photoshop and it is here where you have to become not just competent but very good.  Failure to do this will tie your hands very quickly and put you at the back of the line in the photo food chain.

I have spent thousands of hours doing, studying and learning Photoshop and the supporting cast of software (Bridge, Camera RAW, AI, In Design and Acrobat).  I have spent a lot of money on Seminars and certification because it is a critical part of my work flow.  It is so critical that it almost becomes as important as what you do behind the lens!

The other aspect of computer work is a rather broad range of knowledge that you need.  I myself have spent almost two decades honing my skills in networking, office suites, web development, graphic design, bookkeeping (YUCK), programming, computer hardware, computer software and more.  I am and was a GEEK before I ever considered becoming a full time professional photographer.

Staying current with software and being not just good but rather an EXPERT is something that you have to do.  I have certification as a Microsoft Office User Specialist (MOUS), Microsoft Certified Professional (MCP), Network+, iNET, Certified Internet Webmaster/Master Administrator, A+ Hardware Technician, PHP/SQL programming specialist, Quickbooks Expert and a list of other useful abilities that include almost any graphics program on the market.

I boast about all of this for a reason.  At points during my business year, I USE ALL OF THEM!  Do I suggest you go and spend 30K and 8000 hours of schooling to get these? NO.  What I do suggest is that you make sure you have the foundation of knowledge in as much as you can and nuture it, develop it, spend time learning and studying it and build your arsenal of talent as much as you can.  Your success depends on it!

As an example, I use Microsoft Excel  to manage my Database of photo shoots for the leagues, clubs and schools I service.  I have a really great system that I use to track photo ID’s from year to year.  The spreadsheets list the player’s name, team, school, dance studio or organization and the photo ID number.  I also have other information such as the package they ordered, the delivery confirmation and other tracking functions.  I have sheets going back to 2002!  If I get a call (and I often do) from a frantic parent who lost a bunch of photos when they moved, I only have to search my data sheets and instantly I have a reference number, a photo and a very happy person on the phone!

The long and short of this blog post is this.  You are a photographer.  A photographer in today’s competitive business world has to be able to provide a sustainable and affordable service to his/her client consistently.  If you are like most independent photographers, you likely can’t afford or would rather NOT spend money hiring a raft of people to do this work for you.  You HAVE to build your skill set in order to compete so whatever you do, make sure you learn now, build your knowledge base and study your A** off to become an expert!

In Happiness and Health as always!

Mike C.

The Ten Percent Rule

Life is meant to be lived.  OK, that isn’t exactly profound but it is true.  We often confuse our overall fitness and health goals by thinking that we must have 100% commitment to “the plan” no matter what.

If you are a competitive athlete, a fitness model, a professional body builder or an Olympian, you may need to be under the microscope a little more than the average Joe/Josephine.  This is where most people trying to attain fitness goals get all messed up.

Question #1:  Why are you working out and following a regimented nutritional plan?  If you aren’t competing or training as a professional then the answer is likely “to be healthier and live a better quality of life” (or something like that).

Question #2: Why do you beat yourself up over indulging in a little “naughty” treat once in a while?  If you aren’t just around the corner from a fitness competition or body building exposition then WHY would you get made over a little “happy food”?

The truth lies in yourself.  You have to understand that is in human nature to want that which we are told we can’t have.  Your subliminal mind (whether you choose to believe it or not), is constantly feeding your conscious mind with messages about the lovely chocolate cream pie, the slab of triple meat pizza or the bag of potato chips.  You are constantly fighting these urges because we have been programmed from a young age to desire these “treats”.

The answer to this is not to “give in” every time you hunger for something off the chart but rather to moderate your cravings by “scheduling” your fun food in a controlled, anticipated and truly enjoyed manner.

This is where the 10 percent rule comes in.  If you (like most people) are working hard to achieve or maintain a level of fitness, it is important to accept your cravings, manage your rewards and dedicate yourself to a full enjoyment of them.  Most fitness and nutrition experts have long since recognized this part of the human psychology and have adapted a plan of “passive compliance” that allows for a 10% “window” to enjoy that which you crave.

Understand that this 10% is not a license to cram down 20,000 calories of chocolate cake and ice cream or pizza, wings and beer but it is an opportunity for you to really enjoy and embrace a little naughty pleasure.  This release alone will reset your psychological clock and allow you to remain faithful to your nutritional plan while still enjoying life and it’s little pleasures.

Think of your 10% in this manner.  If you eat 3 meals and 2 snacks every day that makes 21 meals and 14 snacks per week.  Make 2 of your meals and 2 of your snacks per week your “cheat meals”.  Allow yourself to enjoy but not to overindulge.  There is no need to sabotage all the success you enjoy during your adherence phase by allowing yourself to get carried away.

The best plan is just that…a plan.  Set out your weekly meal plan on Sunday evening.  Work around your schedule and plan your meals for the week (even just an outline is good).  When it comes to your special meals and snacks; GET SPECIFIC!  Make your choice, set your portion, get your recipe or your reservation and STICK TO IT!!!

I have found that chatting about it with my wife and making a mutual choice for our naughty niceties makes it a real ritual and makes it that much more enjoyable to look forward to.  If you have kids, let them in on the selection as well.  It’s funny but sometimes they come up with the BEST ideas!

Rather than make it too complicated, just “uncomplicate it” by making it a routine.  Routines become habits and habits become your lifesytle.  Once you have reached that part, the rest just seems to always fall into place.  Remember your reasons for living healthier and understand that your efforts are made so you can enjoy the finer things in life once in a while…after all; YOU ARE WORTH IT!

In happiness and health as always…

Mike C.

Protein Shakes

I am not a huge fan of fitness supplements that promise the world and deliver a much lighter wallet but I am a very big fan of good high quality protein shakes as a nice alternative snack or even meal replacement.  I don’t advocate using these recipes as staples in your nutritional plan but they can fit in nicely when used once in a while.

There are almost endless combinations that you can use to create a good protein shake but the first line of business is the quality of your powder.  I always look for a powder that has Micellar Casein as it’s primary protein source.  I am not going to get into the scientific end of it but you can see more info about it by clicking here.

The next things to consider are what liquid you are going to use, what additional ingredients you are going to add and what the impact these items will have on the calories and composition of your shake.  You must realize that if you start adding a tonne of stuff to your shake that you may be adding a lot of calories.

Liquids I like to use are water, fresh orange juice, milk, green tea and coffee.  I always keep a bag of frozen strawberries, blueberries and mixed berries on hand to add to my shakes as well.  They act like ice but don’t dilute the flavour of the shake.

I don’t list the calories on these shakes as it will very greatly by the type of protein supplement you use.  You can adjust the quantities of any of the shakes to account for an extra person.  Just use your imagination and you will become a shake wizard in no time!  My Favourite shake is still the Mocha Choco Monkey.  It is a great pick me up mid-day shake!

THE OMEGA POWER SHAKE
1 Cup Water
2 Scoops Vanilla Protein Powder
2 TBLSP Organic Ground Flax
6 Frozen Strawberries
2 TBLSP Plain Active Culture Yogurt
Add the first 3 ingredients and blend for 1 minute.  Add the berries & Yogurt and mix for an additional minute

APPLE ALMOND BLASTER
2/3 Cup Water
1 Scoop Vanilla Protein Powder
1 TBLSP Organic Ground Flax
3 TBLSP Plain Active Culture Yogurt 
2 TBLSP Almond Butter
6 Ice Cubes
1 Cored apple
1/2 TSP Cinnamon
Add First 5 indgredients and blend for 1 minute.  Add the Ice, Apple and Cinnamon and blend for an additional 1 minute.

CHOCOLATE PEANUT BUTTER AND NANNER
2/3 cup water
1 1/2 scoops Chocolate Protein Powder
6 ice cubes
1 small Banana
2 TBLSP Organic Natural Peanut Butter
Add the Water and Protein Powder and blend for 30 seconds.  Add the remaining ingredients and blend for an additional 1 minute.

TROPICAL BREEZER
1/2 Cup Orange Juice
1/2 Cup Plain Active Culture Yogurt
1 Scoop Vanilla Protein Powder
1/2 Cup Frozen Pineapple
1/4 Cup Frozen Mango
1/2 Banana
1/4 cup unsweetened coconut flakes
1 TBLSP Organic Ground Flax
Add the first three ingedients and blend for 1 minute.  Add the remaining ingredients and blend for an additional one minute.

GOOD MORNING
1/2 cup 1% Milk
1/2 cup strong espresso (cooled)
2 scoops Vanilla or Mocha flavour protein powder
6 ice cubes
1 tsp flax oil
1tsp organic honey (optional for a little sweeter taste)
1/2 TSP Cinnamon (optional)
Add the first three ingredients and blend for one minute.  Add the remaining ingredients and blend for an additional one minute.

These are just a few ideas for you to try.  I am constantly “inventing” shakes on the fly and find that if you trust your instincts and tastes, you can come up with some really good concoctions.  A couple of other notes are that you can add things like Greens Plus or Glutamine and creatine to your shakes if you are into additional supplements.  I don’t personally have much use for them but some people do.

In happiness and health as always…

Mike C.

Love what you do

Who we are is who we make ourselves to be.  That is not so much proverbial as it is factual.  As adults, we all have the ability to choose much of what “makes us” who we are.  From the person we have bonded with as our partner (or the choice to remain unattached) and the choice to have children or not to the friends we have, the food we eat, the place we live and the work we do or choose not to do.

Some circumstances may be out of our immediate control but most of our “environmental” influences can all be controlled to some degree.  The reason for pointing this out for my purposes is more about choosing what we do to live and prosper…in other words; Your job, career, vocation or calling.

I have had many jobs in my 46 years.  I worked as a kid on the farm for many years and then got into the Hospitality business where I spent the better part of 10 years working in the kitchen, bar, service and management.  I then moved into the Government where I worked in the Corrections field for 13 years.

When I left the Government on a very good buy out package, I vowed that I would NEVER have another job again.  Not to say that I didn’t need to do something to make money and not to suggest that I would start robbing banks or anything!  I just needed to do something that I was passionate about, something that I was good at and something that would provide a viable source of income.

At the time I came to my realization about photography, I was already a multi-decade computer geek and had experience and talent in digital imaging and web design.  Digital photography was just starting to get some respect in the professional photography field and I was a pretty good photographer as well.

The match was obvious.  I could take something I really liked and was good at and make it my business.  I took courses, certifications, small business development programs and anything else available.  I traded in my film cameras and bought my first digital (Nikon D1X).  Yep it cost me a fortune and I couldn’t afford two of them at the time so I went with one.  I bought backdrops, studio lights, updated my lenses and outfitted myself to be ready and available anywhere.  Over the years my cameras and equipment have changed and multiplied but I still remain a “mobile photographer”.

As my marketing coach told me, don’t narrow your horizons but rather focus on the part of the business that you are best at.  Sports and sports photography was my true passion and there were so few that could provide the type of service I could offer that I started quickly becoming a major player in the League photography business.

I grew and continue to grow year after year.  My business is self sustaining in that I don’t actively seek new contracts but rather invest time in managing the ones I have and allowing for some growth if it presents itself.  To this day, 90% of what I do is sports related.  Dance, soccer, hockey, baseball, football, basketball, Triathlon and running events and the list goes on.  I pride myself at being the only photographer behind the lens.  While I do use some help taking still shots at live events once in a while, I am the only primary that shoots for my business and it will ALWAYS be that way.

I have NEVER considered my business a job.  It is more an extension of who I am.  Most small business owners likely feel the same way and have their own story of the how their business has become more of a life journey than a job.  While owning and operating a business is not for everyone, it is an invigorating experience and really changes the person you are.  It becomes a creation that needs nurturing and attention to flourish.  This means you really have to LOVE what you do in order to go it on your own.  Failure to do so will show through in the final product.

We all need to be responsible and provide a means of living to ourselves and the others we are part of.  That is part of living.  What we don’t need to do is to subject ourselves to something we hate in order to do it.  While there are “jobs” that we will do throughout our lives, you owe it to yourself to find something you enjoy for the long haul.  Whether it is starting your own business or just finding a career that you really love, DO IT!

Some people find that work is just an inconvenience of life that pays the bills and for many, that is enough.  It takes real motivation and dedication to want change, to apply yourself, to educate yourself and to work hard to achieve your ideal.  If was really easy, everyone would do it.

I took a leap of faith in myself and I can honestly say that I am a happier, healthier, more loving, caring and patient man than I was 9 years ago.  I love my family, my friends my life and of course my business.  It is a part of me and I am the better man for it.

In happiness and health as always…

Mike C.

Really Healthy Pizza

Pizza always used to be my Kryptonite.  I used to get weak in the knees when I saw a triple meat, carnivore lovers pizza just oooooozing with cheese.  What’s not to love with a meal you can pick up in your hands and munch happily, piece after piece?

The cold reality is that pizza can really be a nasty, heart clogging mess if  you jam it full of saturated fats and unhealthy toppings.  The other side of the equation however is that pizza doesn’t have to be a bad choice.  In fact, done right; pizza can be downright healthy AND satisfying!  Take it from me…I HAD to find another way to enjoy pizza!

I mostly avoid processed foods such as breads and pasta.  I do however enjoy Sprouted Grain Breads and Spelt flour products.  Spelt is similar to wheat in appearance. However, spelt has a tougher husk than wheat, which may help protect the nutrients in spelt. Spelt flour has a somewhat nuttier and slightly sweeter flavor than whole wheat flour. Spelt contains more protein than wheat, and the protein in spelt is easier to digest. This means that some people who are allergic to wheat may be able to tolerate spelt. Spelt has gluten, just like wheat, so spelt is not suitable for a gluten-free diet.

This fit in perfectly when I was searching for my Holy Grail of healthy pizza.  I researched a lot of information, menus, recipes, ideas and actual products in order to come up with my favorite pizza combo.  The Spelt Pizza dough is amazing, tasty and very easy on the digestive system (it’s higher in protein as well).

Before I post the dough recipe, I just want you to imagine some of the toppings you would like to add to your pizza.  The only rule is that the topping should ADD to the nutritional value and not DETRACT from it.  All the veggies in the world are great, some pickled varieties such as artichokes or pickled eggplant are great as well (just watch the oil content).  Lean meats of any sort are terrific choices and they even have healthy turkey pepperoni that is less than half the fat and calories of its traditional cousin.

As far as the basics go, you don’t need to always use the same sauce and cheese.  My favourite combo is homemade pesto and goat cheese as my sauce and cheese.  Mix that with roasted chicken, wild mushrooms and fire roasted red peppers and you have a gourmet pizza that will satisfy anyone (including ME). 

Use your imagination, bring the kids in to make their own healthy choice personal pizza.  My son loves regular tomato sauce and low fat mozzarella with roasted chicken, onions and mushrooms.  My daughter loves using a light bechamel sauce with chicken and green peppers.  My lovely Italian Wife Rose always goes for the pesto sauce and goats cheese with chicken, caramelized onions, mushrooms and roasted red peppers.

Making your own pizza is a tonne of fun, a healthy alternative to ordering the heart clogger special and most of all a good reason to get the family involved in making healthy choices and learning to work in the kitchen.

HERBED CRUST SPELT PIZZA DOUGH

Preparation Time:
3 hours
Tools
A good stand Mixer with dough hook makes this a lot easier but hand kneading is very “earthy” and can be fun as well. 

 Ingredients
1 3/4 cups warm water
1 tablespoon sugar
1 packet active dry yeast
6 cups sprouted spelt flour (you can use ½ white spelt and ½ whole grain spelt for lighter crust)
1/4 cup olive oil
1 tablespoon sea salt
1 tablespoon Italian Herbs (basil, oregano, etc)
1/2 teaspoon garlic powder or 1 tsp fresh minced garlic 

Instructions
Making the dough: Pour the warm water into the mixing bowl with the sugar and the yeast. When the yeast is active, mix in the first cup of flour. Mix in the olive oil, salt, herbs and spices. Add 4 1/2 cups of flour, 1/2 cup at at time, while continuing to mix the dough.
Kneading the dough: Sprinkle the last half a cup of flour out onto your kneading surface, turn out the dough and knead for about 6 minutes. Let it rest while you clean and grease your bowl. Continue kneading your dough till it feels smooth and springy.
Rising: Form the dough into a ball and place back in the greased bowl. Turn the dough so it is evenly coated with the oil. Cover it to keep it away from drafts. Let rise till it has doubled in size. Preheat oven to 400.

Shaping: Turn your dough out on a floured board. Punch it down and break up the large bubbles. Cut it into 2 even pieces for thick crust or 3 pieces for thin crust. Roll the pieces out to the desired size and thickness. Take a fork and jab your dough (known as docking) about every inch so that the crust does not inflate while prebaking. Oil a pizza pan with extra virgin olive oil and form your crust to the edge.  Bake for about 10 minutes in the preheated oven.

Top it with your amazingly creative choices.  Place your built masterpiece bake in the oven for around 5-8 minutes or until the toppings are cooked nice and evenly

By precooking the crust, you no longer have to be concerned with making sure the crust is fully cooked. If you pre-bake your crust you can cool it, wrap in plastic wrap and store in the freezer for 1-2 weeks.  To cook, remove from freezer and let sit for about 10 minutes, put toppings on and cook for 20 minutes at 400.

In happiness and health as always…

Mike C.

You can’t out train a bad diet

A while ago, I posted a cool little video with my friends Craig Ballantyne and Brad Pilon going head to head on a treadmill versus a pizza.  Guess who won? By winning, I mean that Brad ate over 800 calories in 3 minutes and Craig ran on a treadmill at over 10 MPH for the same amount of time and burned 80 calories.

OK, that is an extreme way to make a point but it DOES make a point. You simply can not out train a bad diet.  Too often people use the “Cardio Confessional” to try to make up for their nutritional indiscretions.  It doesn’t work. First and foremost, cardio is NOT an effective tool in a good fat loss program as it promotes a loss of muscle (catabolic response).  You can sit on an elliptical trainer, stationary bike, treadmill or any other gym gadget and knock your brains out for more than an hour and you will actually do more harm than good.  You “assume” the calorie counter on the machine is correct; it isn’t. You also give yourself an “excuse” to re offend and make poor choices again because you think you can just magically burn off the junk; you can’t.

Now let’s get to the point of this.  You must take your nutrition seriously in order to get results.  A fitness program alone is pointless if you are cramming down processed junk all the time.  You have to assess what your goals are, why you have these goals and find a program both in fitness and nutrition that will work for you.

If you constantly drink too much alcohol, eat too much processed food (stuff that comes in bags, boxes and packages) or eat take out, fast food or in restaurants all the time; you simply won’t achieve your goals.

Does all this mean giving up EVERYTHING you love?  NO!  It means being responsible for your actions, being committed to your health and being honest with yourself.

Everyone I know asks me how I managed to drop more than 40 pounds of FAT and gain back lean muscle like I have at 46 years old.  The answer is simple.  Educate yourself.  Knowledge is power and you need to get the knowledge about your needs that will help you achieve your health and fitness goals.  Actually putting this knowledge to work is the challenging part. You will meet resistance from yourself and from the people you know and you will need to really commit to changing your habits and lifestyle.

Plan to succeed and you will succeed.  Just make the plan to include both a fitness program and a nutritional program.

If you would like more information about my journey and things that have done to succeed, please feel free to email info@mikecheliak.com.

In happiness and health as always…

Mike C.

Greek Turkey Burgers

As burgers go; this one has become a family favorite.  Simple to make, very tasty and a very healthy alternative to always eating beef burgers.  The nice thing is that these are so tasty, they can stand alone without a bun if you want to skip the bread.  You can easily play around with the recipe to make it your own.  Add chopped onions, skip the spinach, add more garlic or feta…just play with it a little at a time until it is just the way you like it!

Serve with a nice sparkling homemade lemonade or lemon/lime seltzer as a nice change from tipping a beer or wine!  We also have a non-alcohol sparkling wine here called Champanade which is really good as well.

INGREDIENTS
1 Pound Lean Ground Turkey
1/2 cup shredded fresh spinach
1/4 cup chopped olives (any kind will do)
1/2 cup crumbled feta cheese
2 cloves minced garlic
1 tsp oregano
1 Beaten Egg
Salt and Pepper to taste

METHOD
Mix all your ingredients until completely blended
Hand Form into 4 equal patties and press until about 1/2 inch thick
Grille on Medium Low Heat for about 6 minutes per side or until cooked through

FIXINS AND SIDES
Here is where you can be very creative.  We almost always serve these burgers on very thin “burger first” buns.  They look like mini pitas that have been cut through as a bun.  You can use your favorite bread or bun for these.

I suggest serving this with a nice Greek Salad filled with lots of Cucumbers, Tomatoes, Romaine, Olives, Feta and onions if you like.  If you can, make a simple Greek Dressing yourself with Olive Oil, Red Wine Vinegar, Lemon Juice, Oregano, Salt and Pepper and a little Dijon to help bind. You can also serve them with nice Mediterranean Roasted Potatoes or Yam Fries.

As to the Fixins…here are some of the things we use although you can pretty much put whatever you want on yours!

Sliced Tomatoes
Shredded Lettuce or Spinach
Sliced Red Onions
Tzatziki Sauce (our fave)
Cucumber Slices
Olives
Olive Tapenade (Rose’s Fave)

In happiness and health as always…

Mike C.

The Unofficial Start of Summer

In Canada, the celebration of Victoria Day occurs every year on Monday, prior to May 25th. It is the official celebration in Canada of the birthdays of Queen Victoria and Queen Elizabeth II. Victoria Day was established as a holiday in Canada West (Now Ontario) in 1845, and became a national holiday in 1901. Before Victoria Day became a national Holiday, people had celebrated Empire Day , beginning in the 1890s as Victoria approached her Diamond jubilee in 1897.

Here in Canada, we still follow much of the official mantra of all the Commonwealth nations in our political structure and pomp.  For most of us though, this holiday is THE most important of all the civic holidays for one simple reason.

IT IS THE UNOFFICIAL START OF SUMMER!

Us Canadians just don’t figure it’s worth waiting until the summer solstice on June 20-21 to start summer; we jump the gun just a little!  Since much of Canada doesn’t really have much choice but to “experience” a true winter, we have a much more profound appreciation of our warm weather months.

For a lot of us, it is the first real trip to the cottage or the weekend we plant our summer vegetables, flowers and other gardening pursuits.  It is also another reason to watch fireworks or if you are a closet pyromaniac; buy your own and light up the neighbourhood.

My family takes this weekend to do a lot of the above but mostly as a good excuse to get together, have some good BBQ food and drink and visit.  Not that we need an excuse, but it’s always nice to have a cause to tip a toast to.

In my business life, the start of summer for me represents my busiest photography season of the year.  I compress more work into the eight weeks of May and June than I do in any other period of the year.  Dance Studios, soccer leagues, baseball clubs and of course the summer Triathlon Season!

I generally finish all my Studio and League photos by the end of June (just prior to the finish of school).  This allows me to get everything processed, produced, packaged and delivered in quick order.  It also allows me to spend the rest of the summer enjoying my family, visiting the cottage in Quebec, visiting family and travelling with the HSBC Triathlon Series.

I love my family, I love photography and I love the flexibility my business gives me.  I also LOVE summer because it is by far the most active season for my business and personal life.

So as a good Canadian, I would like to take this chance to wish everyone a very happy Victoria Day and a Happy Unofficial Start of Summer!  Thanks Queeny for kicking off the best part of my year!

In happiness and health as always!

Mike C.

Bettman versus Balsillie

I have been a ravenous hockey fan since I was a kid in the 60’s.  Being a Toronto Maple Leafs fan, I have stayed the course for over 40 years since they last won the Stanley Cup.  A lot of people I know have jumped on and off the Leafs band wagon but I like most true fans have kept the fire burning through good and bad.  I have always voiced displeasure when things were bad but I have never given up.  That isn’t what a true fan would do.

This brings me (not a very good segue) into my RANT.  Gary Bettman.  Those two words are enough to spark a very heated flurry of nasty words if mentioned around a true hockey fan and especially one from Canada these days.

For well over 10 years it has been obvious that the NHL has made some serious errors in placing franchises in “questionable” markets in the States.  His dream of a US dominated sport has all but collapsed because he is trying to force feed people a sport that have no commonality with it.  How can you possibly adopt hockey as “your sport” in the desert?

With failing or flailing franchises in places like Florida, Phoenix and Nashville, you would think that someone would clue in and suggest moving these losing causes to somewhere viable.  After all, if a business continues to lose money year after year, it can’t be seen as anything but a failure.

Now we get to the most recent upheaval in Gary’s Dream World.  This has been brought about by the backdoor move of one Jim Balsillie to circumvent some of the protectionist rules of the NHL.  Don’t get me wrong; rules ARE needed, rules should be in place but rules should not be there to stop good business.  The Phoenix Coyotes are a dead franchise if they stay.  There is nowhere near enough support to make it a viable business.

Balsillie is one of those passionate, VERY rich and very motivated people that see what has been obvious for decades.  The best and most viable hockey market in North America is Southern Ontario.  There is more population, more ravenous hockey fans and more corporate support than anywhere else that is currently without an NHL team.

Balsillie has never hidden his intentions.  He has wanted “IN” for a long time.  He has tried previously with Pittsburgh and Nashville but was blocked by Bettman.  It suffices to say that Gary Bettman does not like Jim Balsillie.  His vehement opposition to all attempts by Balsillie are proof enough.

While I would prefer a cleaner attempt by Jim Balsillie to get a team and move it; he doesn’t have any choice but to do it this way.  His whole case is now going to unveil the protectionist policies of the NHL, the poor business practices of the NHL under the guidance of Gary Bettman and the lack of common sense being displayed by Bettman and company.

Now it is in the hands of the bankruptcy court.  Motions have been filed, counter motions have been filed and when the dust clears there will be one thing that happens that can’t be stopped by Bettman. His own demise.  When someone comes with a proposal to rescue a failed business that will satisfy ALL the creditors, will locate the franchise to a place that is a guaranteed winner and has enough money, corporate support and sponsorship to do this right; You CAN’T ignore it.

35 million dollars of debt for the Coyotes belongs to the NHL and therefore is shared money from the other 29 teams.  That really means that Bettman is holding back about 1.2 million dollars from those 29 franchises (many of which are not doing well either).  I would likely think that THEY may have something to say in all this.

Balsillie has made his bid ($215 million) for the franchise and stipulates that it is under the condition that he be given the freedom to move it to Southern Ontario.  He has now filed an amended motion stating that he would be willing to wait an additional year to move the team so as to make it a smooth transition.

The long and short of it is this.  Rules are made to keep BAD things from happening in your business model.  Rules are not made to keep GOOD things from happening in your business model.  People with passion, vision, dreams and the money to make it successful shouldn’t be held out of the game; they should be welcomed with open arms.

If Gary Bettman can’t put aside his obvious dislike for Jim Balsillie to make a good business decision for everyone involved, then Gary Bettman has to go.

If you want to show your support for Jim Balsillie and his current campaign; visit http://www.makeitseven.ca and sign your name to a great movement.

in happiness and health as always…

Mike C.

Losing Fat and Gaining Muscle

It seems a little bit of a paradox or at least a diametrically opposed subject but it is important that we distinguish the difference in the “how” when it comes to managing our fat loss and muscle gains/maintenance.

My friend Brad Pilon (from Eat Stop Eat) mentioned the other day how crazy it is to think that your fitness and exercise regimen would have much if any impact on your fat.  While it is true that working out is a critical part of any health and fitness program; it is NOT the way you lose fat.

In order to lose one pound of fat, you need to burn 3500 calories.  Than means you need to create a deficit of 3500 calories.  While working out is key to building muscle; your nutrition is what will ultimately help you to eliminate fat.

The main thing to understand is that you need to find a sustainable, manageable and flexible eating plan to follow.  Find something YOU can live with.  Don’t get over complicated and don’t try to jump on the latest diet band wagon.  Adopt an attitude of learning and understanding what your body needs, how you see yourself and how you can get there and STAY THERE!

I follow to simple lifestyles.  First, I eat only whole, unprocessed foods 90% of the time and follow much of the Diet Solution Program from Isabel De Los Rios.  The other 10% is my little treat to myself and usually involves PIZZA!  The other simple method is Brad’s program of Intermittent fasting which I usually do only once a week.  During periods where I would like to lean out a bit, I do the fast twice a week but never any more than that.  It is a simple 24 hour fasting period (of which 8 hours is sleeping).

Now to the building muscle part.  Understand one thing.  To create muscle, you MUST create a calorie surplus.  That means you need to eat more than you burn.  This is where it is critical to eat properly and not to assume you can eat anything.  Garbage in is garbage out!

For most of us it is not realistic to lose fat and gain muscle at the same time.  During the last 8 months, I purposely gained 23 pounds.  15 of that was lean mass and the other 8 was fat (according to my body comp test).  You have to accept that some of the weight you gain will be fat during a “bulking” period.

Cycling your body weight isn’t always easy or a good idea unless you have some in depth understanding as to how you are achieving it so my suggestion is to really educate yourself and find a good trainer who follows natural methods (very few supplements and NO DRUGS!).  Once you have gained some lean mass the next phase is the fun one and the one you will follow for most of your life.

Changing your body composition (the percentage of body fat and lean muscle mass) is an amazing journey.  You will start to learn that weight is not the entire indication of your success but your measurements are.

While you are losing fat, it is one of the most important times to make sure you are getting enough resistance training.  This will ensure that you are maintaining your muscle mass while your fat is melting away.  Find a program that knows how to manage this type of training.  I use Turbulence Training almost exclusively.  The workout plans are simple, challenging, diverse and efficient.

The most important thing to remember is that you are doing this for yourself.  Make a commitment to yourself, challenge yourself and educate yourself.  Knowledge is power and you WILL succeed if you empower yourself!

In happiness and health as always!

Mike C.