Aggressive Strength Magazine

There are many people in the world who have the best of intentions, but ultimately bring more suffering to the world. Why? Because they are looking to change the world from a place of fear rather than love.

— Hugo W. Elfinstone

Fear is--by far--the most powerful manipulation technique.  It surrounds us, making it difficult to not internalize.  We're so used to living in fear that we not only fear failure, we even fear success!  As comedian Jerry Seinfeld said:  “The fear of success is proof that we're scraping the bottom of the barrel for things to fear.”  Why are we so comfortable in our fearful state and why do we allow others to use fear to manipulate us?  Well, fear is something we're taught at a very young age.  We learn to fear getting hurt and taking risks.  We learn to fear the consequences of disobeying orders and we learn to fear not getting what we want if we don't follow the rules.  Then, if we ever get it, we fear losing what we have.  Ultimately, I suspect we're so comfortable with fear because it makes us feel important, i.e., if someone takes the time to provoke our fear, we must matter.  It's an illusion, sure, but what else is new?  Lying to ourselves is the oldest pastime.

Some quantity of fear may be healthy--even a necessity--for learning and development, but overall, fear prevents us from realizing our full potential and relinquishes too much power to others.  Fear makes people irrational, paranoid, and unhealthy, and raises cortisol (the stress hormone) levels through the roof.

Many companies use fear to control their employees.  If you don't arrive on time everyday, you have good reason to fear being fired.  If you're in sales, you fear being losing our job if you fail to hit your goal every month.  Yet any company using fear as a primary motivator inevitably builds an organization of snitches willing to sell out co-workers for a chance to move up the chain of command.  I've seen this first-hand many times.

Years ago, I worked for an Internet company in business development.  Business development is a fancy word for sales.  I had a great boss who led by example and always backed up his team members.  While he made it clear what the team expectations were, he also made it clear that he'd go into the trenches with us, to help us excel, and his door was always open for help.  My boss was a great guy, but the people above him at the corporate office were total scumbags.  They had no clue what was going on in the field, nor did they care to be informed.  More concerned with keeping their easy, well-paying jobs than the pride that comes with building a company, they were completely closed to any innovative ideas.  Their philosophy:  Nothing was a problem if they chose not to see it that way.  A philosophy I heard many times. 
 
When sales went well, the higher-ups at corporate took full credit.  They claimed their leadership and marketing tools were responsible for our collective success.  When sales didn't go well, instead of taking responsibility and being proactive, they played the blame game.  They feared losing their jobs, thus if they shared in the blame, their jobs were also on the line.

As usual, I was on the target list for getting fired since I'd aggravated some higher-ups by going over their heads about something.  Long story short:  I'd developed a more effective sales method than what people were doing before I arrived and had even proven its value in the marketplace  The problem was I did all this without the corporate office's permission.  In fact, the sales strategy I'd devised had been shot down by my boss’s manager, but I'd enacted the plan regardless.  After generating impressive results, I informed the company's owner about the specifics.  (Email is a great thing!)  Every executive between the CEO and me was furious, but I was making money for the company, so they were helpless, which made them more furious.

 Several months later, the company executives revised the sales commission plan, making it very difficult for the sales teams in the field to reach the monthly goals.  As ridiculous as it sounds, this happens all the time, whenever a company decides they're paying the sales team too much in commissions.  When sales were down for two months straight, my boss was given an ultimatum:  Fire Mike or we fire you.  Now most people in his situation would have sold me out, but he was an exception and refused.  He was fired and one of my colleagues was promoted, then ordered to fire me.  He (like most people would have) fired me...and that was the end of that lame job.  The lesson learned?  Integrity is only a convenience.  When most people are backed up to a wall, instead of attacking their aggressor head-on, the first thing they'll do is look for someone to whom to pass the buck.

 The next company I worked for provided yet another lesson in fear-based leadership.  My new manager was disloyal to his people and encouraged us to sell each other out.  Basically, if you complained about anything--and I mean anything--you were on an execution list and your days were numbered.  One day, one of my colleagues was struggling to close some deals and brought up his frustration in a team meeting.  He wasn't at all negative, just truthful about his frustration and seeking constructive feedback from the team.  Our manager didn't see it that way.  He'd been getting heat from the Board of Executives and needed a scapegoat.  Of course, a team member voicing some frustration doesn't justify a firing, so he needed a stronger case.  He called me up and tried to get me to sell out my team worker, who happened to be my friend and still is today.  I contributed nothing to the manager's effort to fire my friend, but that didn't stop him--he eventually built enough of a case to fire him a week later.  Because his supervisors controlled him with fear, he tried to use the same tactics with us.  Still later, when he'd gotten another scare from his superiors, he fired me to save his own skin.  He went on to embezzle from the company.  See what happens when you lead through fear?  You lose your good people and are left with slime.  Then again, you are slime when using fear in the name of business leadership.

Using fear to run a company or organization is shortsighted--and ultimately ineffective.  Why?  Eventually, a few people will recognize fear as the illusion it is, thus rendering it intolerable as a controlling mechanism.  Ultimately, as fewer people tolerate it, the power of fear dissipates.  It's not a question of if,  but a question of when.  Further, organizations using fear as a controlling mechanism inevitably lose their smart, hard-working, independent thinkers.  These people eventually conclude they don't care to put up with fear-based, petty nonsense and move on.  Then, all that's left is a spineless, sycophantic following biting each other every step up the chain of command.  When that's all that remains of an organization, the implosion occurs.

One of my favorite movies of all time is Braveheart.  My favorite scene is the bad-ass speech William Wallace (Mel Gibson) gives before the Scots first battle with the English.  The Scots are outnumbered and justifiably scared, after all, it's not a day-job in some lame company on the line, but their very lives.  Wallace understands their fear and tells the men that if they run and hide they may go on to live long lives, but their souls will die that very day on the battlefield, while they'll continue on to live lives of immense regret for not standing up for their freedom and rights.  Wallace communicates to the Scots at the immortal, soul level and they come to understand that dying while standing up for what you believe in isn't anything to fear.  Selling, or otherwise oppressing, your soul and living with the ensuing regret is to be feared and shows that sometimes fear is good!

When all is said and done, I think the real fear you have is about taking responsibility for your life.  There's comfort in letting other people take charge; however, it's an illusion, and a self-destructive one at that.  Only you can take charge of your life and only you can stand strong in the face of fear without selling your soul to the highest, or most convenient, bidder.

Living life aggressively is about understanding it's OK to feel fear, but not OK to avoid fully living your life because of it.

****This week's quote is from an outstanding book entitled "Compassionate Honesty" by my good friend Hugo Elfinstone. For more info, go to: http://www.accesswisdom.com/books/compassionate-honesty

Eating for Maximal Strength, Health, Energy and Muscle

By: Ryan D. Andrews MS, MA, RD, CSCS

I have good news and bad news.

The good news is that you probably know what foods to eat for optimal health and body composition.

The bad news is that you probably aren’t eating those healthy foods at regular intervals.

Every time we sit down to eat, decisions are made that will impact our strength, health, energy and muscle mass. This article will help you to maximize those variables by outlining what to eat and when to eat it. 

Legumes

Yes, I just typed the word legumes. No, I’m not a nutrition loser. 

Legumes are a great source of protein and fiber. Protein is the raw material for structural and functional components in the body. Legumes also provide B vitamins, vitamin K, iron, zinc, magnesium and other trace elements. 

Heck, if legumes could spot me on pull-ups I’d take them with me to the gym.

Legumes can be purchased dried and prepared at home for minimal expense. Or, for the ultimate quick meal, buy them canned. The canned varieties can be immediately added to nearly any recipe.

Consuming legumes at most meals throughout the day is a good goal. Options include black beans, pinto beans, refried beans, kidney beans, lima beans, hummus, tempeh, tofu, peas, edamame, lentils, bean burgers, soy burgers, etc.

Soy milk is a fine option; just remember that many people consume plenty of soy from foods. If you are looking for a beverage to mix with a protein powder or pour on your morning oats, try nut “milks” (see below). 

Seitan is another dense source of protein. Technically, it’s not a legume. Seitan is actually derived from grain. Seitan is better known as wheat gluten. I’m not a huge fan of recommending high amounts of seitan, as it’s not a whole food, but having it a few times per week can help to boost protein intake. Plus, when seitan is prepared well, it tastes seitan-ilicious.

Legume Ideas:

Legumes are great straight out of the can, added to a salad, in a burrito, in chili, in soup, in a stir-fry, in a scramble, formed into a burger or blended as a dip. Tofu and tempeh can be grilled, baked, broiled, steamed, or crumbled and added to sauces.

Vegetables

Even nutritional degenerates know that vegetables are healthy. Aim for veggie and/or fruit consumption with every feeding of the day. Raw or cooked, frozen or canned, whatever you prefer.

I am continually amazed at how much nutrition power vegetables provide. Eating a wide variety of vegetables will provide every vitamin and mineral except vitamin B12 and D. Dark colored vegetables will provide you with pretty much everything but a bigger house. 

Vegetables are alkaline once digested and absorbed in the body. This helps to counteract the acidity of legumes and grains. Balancing your acid/base load can preserve muscle mass and promote bone health.

If you are struggling to get enough veggies in each day, greens supplements can be helpful. Try adding greens powder to a nutrition shake as a healthy addition. I always encourage clients to keep several bags of frozen vegetables at home. They can serve as back up when the fresh supply is low. 

Now, I’m going to share with you the most important vegetable tip ever released in print. 

Ready?

HAVE VEGETABLES ON HAND AND READY TO EAT. 

Don’t leave them full of dirt, stuffed in the back of your fridge behind the six-pack of lager. 

Vegetable Ideas:

Vegetables are great plain, cooked, raw, with hummus, steamed, roasted, in large salads, in wraps, in soups, in stir-fry’s, in scrambles, added to nutrition shakes (good shake additions are pumpkin, beets, and spinach).

Fruits

Like I just mentioned above, get those vegetables and/or fruits in with every feeding if possible. Just like vegetables, fruits are loaded with fiber, vitamins, minerals and are alkaline once digested and absorbed in the body. Whole fruits are always preferable to the dried and juiced varieties. I recommend that most clients keep frozen fruits at home in case they run out of fresh. 

Fruit Ideas:

Enjoy fruits plain, with nuts, with nut butters, added to whole grain cereals or blended in nutrition shakes.

Whole Grains

Whole grains are about as well understood as astrophysics. And ever since Lucky Charms touted its whole-grain goodness, I can’t dispute the confusion.

Whole Grain Rule Numero Uno: Keep them real.

Whole grains should not be refined. Refined means being stripped of ANY component. 

Wheat flour is refined. This is found in many crackers, chips and snack foods. Even oat bran, wheat bran, and wheat germ are refined. 

Also, try to keep whole grains in their unprocessed form whenever possible. This means whole quinoa, oats, brown rice, barley, amaranth, millet, corn, sprouted wheat, etc. Most whole grain crackers, breads and snack foods contain PROCESSED whole grains. Obviously, this is much better than the REFINED variety, but still not optimal. Sprouted whole grains would be the best option for breads and tortillas.

Consuming a majority of whole grains first thing in the AM and after workout sessions is a great idea for recovery and body composition. The body will use dense carbohydrate sources very well at those times. Keep in mind that everyone is different and you should adjust your whole grain intake accordingly. 

Whole Grain Ideas:

Whole grains are great when cooked plain, with water. They can also be combined with your favorite vegetables, legumes and spices. Some of the best whole grains are quinoa, oatmeal, barley, brown rice, millet, amaranth, sprouted grain breads and sprouted grain tortillas. Nuts and nut butters are an easy high protein addition to whole grains.

Nuts/Seeds

Don’t be afraid of the big bad nut. Adding in healthy fats during the day is very important for health and body composition. I am talking unsalted raw nuts (e.g., walnuts, almonds, cashews, pistachios, peanuts, etc.), seeds (e.g., flax, hemp, chia, sesame, pumpkin, etc.), oils (e.g., canola, walnut, flax, olive, etc.), nut butters, coconut, and so on. 

Avocado is a good fat source too, but it’s technically a fruit. One of the most important factors with fat intake is balancing your omega-3 to omega-6 ratio! Between 1:2 & 1:4 is a good goal. 

Give it up for nut “milks.” Almond and hemp beverages (“milks”) are nutritious drinks with tons of flavor. Plus, they don’t have a lot of useless carbs from sweeteners (only true for the unsweetened and original varieties). 

Nut/Seed Ideas:

Nuts and seeds can be added to just about everything. Some options include salads, whole grain cereals, sprouted grain breads, with fruits, and with legumes. Dried fruits and nuts can be a good combination as well. And don’t forget nut “milks.”

Beyond The Food Groups

Having the know-how, enlisting social support and building habits are essential for good long-term nutrition. Successful nutrition is more than just reading an article and following a meal plan. It constantly evolves and needs troubleshooting.

Since we already talked about the healthy food groups, let’s touch on a few more nutrition concepts. 

• Hopefully it’s no surprise that frequent feedings and plenty of protein are important for strength, health, energy and muscle mass. Listen to your body. Eat when hungry, stop when full. This can mean anywhere from 3 to 8 times per day. Be smart. 

• Yes, you are going to eat healthy. No, caloric beverages aren’t a good idea. Save recovery drinks/coconut water/juices for intense training cycles or as minor additions to nutrition shakes. The only exceptions to the caloric beverage habit are unsweetened (or lightly sweetened) non-dairy beverages and nutrition shakes.

• Never forget how important “real food” is. People usually don’t overindulge on real foods. Heck, many people don’t eat enough of it. 

• Protein powders can be a tasty and nutritious addition to someone’s nutrition plan. Rice protein, hemp protein and pea protein are great options. You may want to try focusing on non-soy protein powders since we tend to get plenty of soy from other foods (as I mentioned earlier). A supplement I recommend to many people is Vega®. This stuff is loaded with protein, fiber, essential fats and is free of soy. But I caution, be on full alert for delici-gasm’s when you consume it. In other words, it tastes good. 

• Remember not to skimp on the vitamin B12. Supplementing with this vitamin is an essential component of good nutrition.

• Get out in the sun a few times per week to soak in some vitamin D.

• If you are struggling to balance the omega-3 to omega-6 ratio, consider an algae supplement that provides DHA & EPA.

• What you put into your body before and after your workout can greatly influence your performance and body composition. Taking advantage of this window of opportunity around workout time can be of benefit to any athlete/exerciser. Eating too much food so close to exercise can leave you feeling weighed down and bloated. 

Summary

• Eat a vegetable and/or fruit with each feeding
• Eat a higher protein food (legumes, nuts, seeds, supplement) with most feedings
• Build in healthy fats during the day, focus on those higher in omega-3’s
• Focus on consuming a majority of your whole grains first thing in the AM and after exercise/workouts
• Aim for regular meal intervals – every 2-4 hours or so
• Ensure your beverages are non-caloric (exceptions are for athletes, intense training cycles, unsweetened “milks,” and protein shakes)
• Find a peri-workout nutrition strategy that maximizes recovery

Always remember to keep an open mind and use outcome based decision making with nutrition. If things aren’t working and you are down in the dumps with your current routine, then try a different approach. Even the most “perfect” nutrition template isn’t so “perfect” when you can’t adhere to it. 

About Ryan Andrews 
Ryan Andrews trained and worked at The Johns Hopkins Weight Management Center. He is trained in Exercise Physiology, Nutrition, and Dietetics, Ryan is also the Director of Research at Precision Nutrition – a world leader in nutritional programming for athletes and recreational exercisers. 

Visit Ryan Andrews at www.precisionnutrition.com.