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3 Forgotten Nutritional Aspects That Are Wrecking Your Energy Levels

During the summers as young spritely kid, I would skateboard and play basketball all day long in the hot Florida sun and would still somehow have enough energy to play video games into the wee hours of the night. The next day I’d get up do it all over again. Long gone are the days of endless energy.

I know part of the decrease in energy came from “adulting”. Having our minds in a thousand places and all the stresses that came along with that take a significant toll on our overall health. A huge amount of energy is spent just making decisions. Who would have thought. Also, as an adult, I sat around a lot more than I did as a child. Which led to long bouts of inactivity and less calories being burned. Beyond those factors, there were a few other things I discovered later on that had a Major impact on how I felt, energy wise.

In my mid twenties, I really started to take my health more seriously when I could feel my energy levels declining each year that went by. I ate better and worked out more consistently and that definitely helped. I also looked into a lot of alternative ways to increase my energy levels such as energy drinks, caffeine and other various supplements. All of these were merely a Band-Aid and gave only short bursts of energy only to be followed by a drastic crash and burn. I dug so deep into that nonsense that I forgot what “life” was really powered by. Want to know what those are? Well, they are…

Water, Breathing and Sleep.

Sorry for the lack of fireworks here. Those 3 critical elements are about as basic and boring as it comes however, when I started to being more conscious about them, they made all the difference in my energy levels going forward.

In this world where information about health and wellness disseminate faster and more efficiently, a lot of people are striving to lead a healthier lifestyle. Not just me. This, however, comes with a price. With various popular dietary practices prevalent today, a lot of people tend to forget the most basic things about nutrition we were taught about when we were younger.

Here are some of these nutritional aspects we tend to overlook but are extremely important in maintaining a healthy body and lifestyle:

Water Consumption

Boy oh boy did this one miss me. I drank so much soda and juice as a kid and always felt proud by it because I always drank more than all of my friends. I also had more cavities than them, but that’s nothing to brag about lol. On the other hand, my sister pretty much only drank water and she never had cavities and she was always on the top of her game, especially mentally. I was very active back then so those calories were put to good use. By far one of the most overlooked factors in nutrition is the consumption of water. Many people think that because water does not have flavor means that it does not contain elements that are good for our bodies. With the rise of variously flavored thirst-quenchers such as sodas, juices and alcoholic drinks, a lot of individuals tend to forgo water in favor of these beverages. Remember, our body is composed of nearly 75% water and not getting enough results in dehydration, which can lead to more severe health problems.

The Centers for Disease Control and Prevention advocates ingesting a minimum of 2 liters a day. I personally drink at least 3. Those living in places with hot climates need to get more than that. It helps your body lubricate your joints and spine, improving mobility and spinal cord health. It also facilitates waste disposal through urination, perspiration and defecation.

Proper Breathing

Being both a voluntary and involuntary bodily action, a lot of people tend to forget the significance of breathing in day-to-day living. We are often told to do the things we love “before we breathe our last” pertaining to the importance of breathing as a life-sustaining function. Whilst, getting air into our lungs is the primary significance of this act, the benefits of properly doing it are often overlooked. This leads to the suboptimal use of your breathing capacity, resulting in shortness of breath, quickly getting tired and other symptoms.

This is why you should always practice proper breathing. You can do this by breathing through the nose using your diaphragm in a relaxed and rhythmic manner. This allows you to give your brain and other organs the right amount of oxygen and facilitate the elimination of wastes such as carbon dioxide and toxins. Moreover, you can use breathing techniques to curb negative emotions and clear your mind.

Getting Enough Sleep

Between the increasing demands of work, personal time and other daily errands, getting a good night’s sleep seems to be out of the question. We often sacrifice sleep to fulfill these duties expected of us. What most individuals do not know is that the lack of a proper slumber greatly affects the mental and physical wellbeing of a person. Often, this leads to impairment, affecting the way they go about their day. If done on a regular basis, this can contribute to obesity, infections and other heart diseases.

According to the Centers for Disease Control and Prevention, adults from 18 to 60 years old need 7 or more hours of sleep per night. Getting enough sleep leads to better sleep quality, making them feel rested once they wake up. It also helps them process memories and thoughts better, leading to a more alert mind. To improve your sleep, you might want to designate a sleeping time to enforce consistency and distance yourself from electronics such as TVs and phones as it emits blue light that affects the production of melatonin, the sleep hormone.

Bonus Health Reminders:

Get a Balanced Diet

As kids, our parents always make it a point that we get a balanced diet every meal. This means having carbohydrates, protein, as well as vitamins and minerals every day. However, diet practices nowadays advocate for the elimination of some aspects of nutrition. Some promote the removal of carbs in your daily diet, whilst others encourage you to minimize proteins. This leads to an unbalanced diet, which prevents you from getting all the nutrients you need.

Make sure to eat a balanced diet by reducing the consumption of unnecessary fats and sugars and increase those that are rich in vitamins and minerals. Consume an appropriate amount of fruits, vegetables, dairy products, protein and carbs as this helps your body work in a better and healthier way. You might want to stick to your diet, but make sure to consume even a bit of these to prevent heart disease, cancer, stroke and diabetes.

Strive for Complete Vitamins and Minerals

Whilst you might be getting these from fruits and vegetables, keep in mind that not all of it contains a complete array of vitamins and minerals. Should you fail to supply your body with the right amount of these, you can suffer from micronutrient deficiencies including Iron, Calcium and Vitamins such as A, B12 and D. When left unaddressed, these can lead to serious illnesses, making it all the more important to get the appropriate supply. In some cases, you might need to take supplements when prescribed by licensed medical practitioners.

Incorporate Exercise in Everyday Life

Today, most corporate jobs entail long hours in front of the computer. Between the horrible commuting conditions, particularly during the holiday rush, and the tedious and repetitive jobs, incorporating exercise has been the least of our priorities. Over time, this sedentary lifestyle leads to serious complications, some of which can be observed in the American society. These include obesity, heart problems and a spike in blood sugar levels.

Medline Plus outlines the major advantages of leading an active lifestyle no matter what age. With regular exercise, individuals can see a significant change in their weight, thereby helping prevent the onset of obesity. Likewise, keeping yourself fit allows a noteworthy improvement in reducing the risk of heart diseases, such as heart attacks and high cholesterol. Working out can also improve mental health, stimulate sharper thinking, promote better sleeping patterns and generally boosts physical health.

Being reminded of how important these nutrition aspects help get your health back on track. Lead a healthier lifestyle by making it a point to practice these 3 forgotten yet important health aspects. This way, you can perform better at school, work and in attaining your personal goals.

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Launching Soon: Skill Set Connect!

⭐️⭐️⭐️⭐️⭐️ Great day CNX Nomads, My team and I will be launching a new business connections app in the next few days.

The goal of the app is to allow you to create a bio/profile in a few seconds that includes “what you do” (your unique skillset). That way, people who are interested in working/hiring someone with that skill set can quickly find you and contact you directly! The app is FREE and open to anyone looking to either A.) Promote their own skill set / business or B.) Looking to work with or hire someone based on their specific skill set.

Please OPT-IN to show your interest in the Beta release and to be notified when we Go-LIVE in a few days. Also, the first 200 people on our pre-launch list will receive Free advertising in the app when that part goes live in Phase 2!

Learn More and Opt-In Here: https://skillsetconnect.com/

We are hoping this app brings incredible value to Chiang Mai (our pilot market) and creates a community of powerful and profitable connections!

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8 Simple Ways To Boost Your At-Home Work Productivity

Happy Friday peeps!

I am writing this just after midnight as I sit in front of the computer after a loooong work day. As I close out this hectic yet productive day, I thought back to a time where I would sit for 10-12 hours and not even get 1/4th of the work done I did today. Thank goodness those time are gone and I’ve found a nice stride.

Having worked from home(moonlighting after my regular 9-5) nearly all of my post college days(over a decade now), I definitely have had my shining moments as well as my ugliest defeats sitting right in this chair. When I left my government gig in 2015 to travel to SE Asia, I found it even more important to maintain a productive work schedule even though my freedom from the chains of my desk were no longer there. Working and getting things done from a home or non-office type of environment can be very tricky and has to be managed well for optimal success.

In a time when the internet has bridged connections despite distances, the idea of work has been revolutionized. One of these progressive changes is the concept of working from home. I know I know, it’s not a new thing now but it is becoming much more common as the years go by.

A lot of companies assess the viability of their employees working remotely and allow it as long as it does not affect their operations and the production from the employee. There are some upsides and downsides but overall, I believe the flexibility can do more good than not.

Whether you are working for a Fortune 500 company or or creating a small start-up in your garage, you can be just as productive at home as you could be in a traditional office.

If you are one of those who have the luxury of working from home, here are a few tips/tricks/hacks that you can keep in mind to keep your productivity soaring!

1. Establish Boundaries
To many people, working from home can be difficult to do as it can blur the lines between work and personal life, making them fear that their entire home will become their workplace. However, establishing boundaries is the best way to prevent this. You do not want to find office-related documents when looking for a movie to watch during your free time, so designating a workstation is the first step. It is also important to set your hours to avoid working over or under time. Having a dedicated work space for me is a critical component of at-home work success.

2. Create a Routine
For some, the everyday commute is a vital aspect of their work routine which helps them get in the work mindset. If you are home-based, a good alternative to this is to create a pre-work ritual. This can include reading inspirational material, drinking coffee, doing some stretches, arranging your workstation and listing down your goals for the day. This routine helps condition your brain to understand that once you are done with these tasks, the next order of business is to work. It’s all about priming the mind for the task(s) at hand.

3. Prepare Your Lunch
A lot of people skip breakfasts at home and opt to grab a to-go meal which they eat during the commute or once they arrive at the office. When you work from home, you have the liberty to prepare your own meals at your own time. Taking the time to cook your lunch is helpful. More than this, it helps boost your morale knowing that you are taking better care of yourself by eating right and treating your body to a healthy meal. It also helps break the day up a bit into two distinct working timeframes.

4. Gamify Your Work
When employees slack off, they are told to separate work from play. However, studies by a leader in business gamification shows that this process has improved the productivity and goals of nearly 90% around 86%, respectively. You can apply this in your home-based job by assigning rewards to challenges. Used to finish a task in an hour? Challenge yourself to do it in 45 minutes in exchange for a treat or a longer break. This reward system helps release dopamine, the happiness hormone, encouraging you to do better to achieve that continuous feeling of satisfaction.

5. Use Productivity Software
With the prevalence of technology, you might want to utilize these resources not only for work and entertainment but also to improve your performance. In the spirit of gamifying your work, you can use applications such as Habitica, which takes RPG games’ format. It allows you to input tasks and gives you experience points for completing them. You also get to level up and buy in-game equipment. Other similar types of programs you can use include note-taking, collaboration and calendar applications. I also love the pomodoro technique, where you work for 25 mins and then take either a 5 or 10 minute break. You can use the free online web app here.

6. Manage Your Notifications
Employers might worry that their staff will go under the radar once they start working at home. You can assure them that you are doing your part by promptly responding to communications such as emails, instant messages and even phone calls. Make sure that your notifications for these services are on during working hours. If you are worried that these will invade your personal time, you can use a timer app for notifications which automatically turns them off after a designated time. Just see to it that you process your notifications consistently during your assigned hours and you are good to go.

7. Get on Your Feet
If your job requires you to sit for long periods of time, it is imperative to make sure that you get up and stretch your legs every so often. Some people stand up and take a 5-minute walk after sitting for 30 minutes. Others may choose to use a standing workstation which lends your desk a comfortable height for working. Doing breathing exercises and full body stretches can also be a good idea for those with limited space.

8. Take Breaks Often
Lastly, when work becomes too overwhelming, never forget to take breaks. Eating your lunch is a must as it provides sufficient energy to help you get through the rest of the day. Using breaks as a reward can also be an effective strategy to make sure that you don’t get burnt out. However, make sure that you take breaks in moderation as it can lead to tons of backlog and a blurred work-life boundaries when excessively done. With the combination of the smart use of technology and discipline, you can enhance your productivity and morale even when working at home. In fact, you can even have an improved work-life balance if you use your resources well enough.

By trying out these activities, there is nothing stopping you from making the most of your time at home, on and off work.

What are some of the things that you do to help keep your productivity high while working from home? I would love to hear in the comments.

 

 

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Sometimes you have to come up for air and Breathe

It’s low season here in Thailand which means it rains just about every day. Gloomy clouds, ponchos on deck, all of that. My business partner and great friend of over 12 years flew in from San Francisco to plot next steps for Core Media Concepts and Core Mobile Apps. While down in Phuket, we got a heck of a lot of work done (not much choice as it rained Heavy almost the entire time). We were on the grind from hotel rooms, to restaurant tables, to cafes and tiny coffeeshops. Our brains were cloudy and burning out from the work. We needed a break to get back in that creative zone. The universe answered. The very next day(and for ONE day only), the sky opened up, a breathtaking day presented itself and we took our meeting offline – happily! We hired a longtail boat to take us to Maya Bay in the Phi Phi Islands where the movie “The Beach” was filmed. Got plenty of sun rays and interacted with the marine life all around. Even got Fiifi to dive in the water and “live a little” too! Haha. A few hours later we were back on land relaxed, grateful and recharged. The next few days of work were even better than the previous. It was probably the best business brainstorm meeting I’ve ever had. Work was done and we enjoyed ourselves in the process.

So, whatever that it is that you are working on or striving for, stay hungry and stay at it… but don’t forget to come up for air from time to time. Live in “the present” as it is truly a gift. Enjoy the moments of NOW as “nows” tends to drift by and turn into “thens” faster than we all realize. Take a break, play with your kids, enjoy nature, tell family members and the people you care about that you love them(and often). Don’t forget to live and love. Have a fabulous day today!

Ps. YES that’s a piece of fried chicken and NO my fried chicken eating self didn’t bring it (our captain had a wing just chilling in the back of the boat LOL).

– All Underwater shots taken with a GoPro Hero 4 Black – 4K camera

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Power of Podcasts: Top 10 Business Podcasts for Entrepreneurs

In the information age, there is no shortage of helpful knowledge and insight out there on the web. From recipes on how to make some bomb baked chicken to calculating the monthly payment on a property you are looking to invest in, there is just so much to see! The inherent disadvantage to having ALL of this information at our fingertips is that we can drift in the vast “ocean of overwhelm” and not even realize it until it’s too late.

I’ve sat there working in a coffee shop and could feel myself wandering away from important tasks.

will-wow-podcast-post

Look, a Shiny Object! Gmail notifications…Oh snap, “Single-propeller ‘drone’ flies when you throw it like a frisbee”. What? For REALZZ?? – Click. Click. Bye-bye work… *Check out the wooden figurine about to hit the nae-nae #dead #yeahthatwasmewhodidthat #childish #ohwell #funnydoe

Time floats by and the realization hits; What was I even supposed to be doing to begin with? Panic sets in as I look at the clock and realize, I haven’t gotten $h!t done in 3 and a half hours!

With so much to look at and sift through, the “noise” is real ya’ll. I needed a way to realign myself to the current task/goal at hand:

Keep it simple. Build businesses and live a dope life.

So what works for me personally is to get into the routine of consuming case studies of entrepreneurs who’ve been grinding it out and have had some successes. Hearing of other business minds helps me stay motivated, inspired, driven… and most importantly, on-track!

What have I found to be the most effective way to get this type of content? Podcasts.

In late 2011, I started listening to podcasts for constant knowledge and inspiration. I found myself diving more and more into them as they started to become more ubiquitous. I like this format for a couple reasons: 1.) I love the fact that I don’t necessarily have to be staring at a computer screen or sitting in one static position in order to obtain vast knowledge in things that I’m interested in. I can just pop in my headphones at the gym, or listen during my commute. 2.) There are always fresh podcast episodes coming out(weekly and even daily!) and new podcasts publishers getting in the game to provide even more value. I’ve learned things worth hundreds of thousands of $$ at this point. All for FREE.

Below is a list of my top 10 podcasts, all of which I have listened for a significant time and keep in steady rotation. I have a bunch of others I listen to (on topics like health & wellness, spirituality, etc) but the main focus of this post is the list the ones I would recommend to other entrepreneurs. They are in no particular order.


Top 10 Business Podcasts for Entrepreneurs

  1. Smart Passive Income by Pat Flynn(Business & Lifestyle) – Listen Now
  2. Tim Ferriss Show by Tim Ferriss(Business, Lifestyle & Mindset) – Listen Now
  3. The Cardone Zone by Grant Cardone(Real Estate & Business) – Listen Now
  4. Freedom Fastlane by Ryan Moran(Business, Mindset & Real Estate) – Listen Now
  5. Entrepreneur on Fire by John Lee Dumas(Business & Entrepreneurship) – Listen Now
  6. Travel Like a Boss Podcast by Johnny FD(Business & Lifestyle) –  Listen Now
  7. Mixergy by Andrew Warner(Business & Entrepreneurship) – Listen Now
  8. The School of Greatness by Lewis Howes – Listen Now
  9. The Ask Gary Vee Show by Gary Vaynerchuk – Listen Now
  10. Bigger Pockets Podcast by Brandon Turner & Joshua Dorkin – Listen Now

Enjoy!

Ps. What are some of your favorite podcasts that weren’t mentioned here?

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Snapchat Diary – Googleplex Tour!

In preparation to move to SE Asia, I paid my good friend and business partner Fiifi a visit to catch up and lock in some core business plans for the future. We were lucky enough to get a private tour of some areas of the “Googleplex”. This place was massive and we only saw about 1/20th of the campus! Enjoy a little peek into one of the world’s most desirable and prestigious workplaces!

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Why I’m moving to Thailand… Let me explain

Well hello hello lovely people!

Let me start off by saying I’ve built blogs for other people for yeeears but haven’t really maintained a personal one… like ever. I’m no seasoned vet, so bear with me here. There will be some typos, some ridiculousness(some intentional lol) and some stuff that won’t make sense at times.. so just expect that..ok…? OK!

I’ll keep this post as short and as sweet as possible; most importantly, on topic:

Why am I moving to Thailand?

The quick answer is. Why the heck not!?

I’ve been asked for the past 5-6 months when I made it public that I was moving at the end of the year. “Will, why Thailand?”. Here are just a few reasons…

  1. Live life on the Low-Low Here in the U.S.(as well as many other parts of the world, we get caught up in the hype of STUFF or what I call “life anchors”. We buy things we don’t need and we spend money on material items that have little to no value just several months after we purchase them. I can’t say I haven’t participated, but I also consider myself “semi enlightened” now. I still have an affinity for nice things, however, the value I place on them has significantly decreased. Bottom line is, that Crap doesn’t matter maaann! I want to save some money to live a more free and experience abundant lifestyle… so I signed myself up!
  2. Bootstrap business – I have some business ideas/opps I want to explore and I can’t do that nearly as aggressively with a 9-5’er. Living in Thailand will allow me to essentially 2x-3x whatever dollars I make in my current businesses and give me the time to work on new ventures. Bing Bang, let’s do this thang!
  3. “Wanderlust Willie” needs to go to more places –  I’ve been fortunate enough to travel a bit here and there to date, but I want more. Thailand is amazing. I had a chance to spend a few weeks there last year and I absolutely fell in love with many aspects of it. From the food, to the people, to the culture, to the Super Fast Internet(what web peeps consider a mega must!), it all just stuck in my mind and I haven’t been able to shake it.
  4. Easy travel to other Asian destinations – While there, I plan on taking the mandatory visa renewal runs to hit some surrounding countries. My family is in Japan, and I actually plan on spending some time there in south Japan(the same home I lived in briefly as a child) to really focus on my business. Other major POI’s I’ve eyed and planned to visit are Bali, Laos, Cambodia, Philippines, and Singapore.
  5. Give Back – I’ve been fortunate enough to help mentor HS and college kids in the technology space. If time weren’t an issue, I’d certainly do more. Currently co-founding a NPO called the Follow Hope Foundation and will be volunteering with various organizations to help younger children gain and enhance their grade level education there in Thailand. I’ll have a whole separate blog post on why I feel giving back is essential. “Create not Destroy”.. help not harm. Serve others.. it’s a fundamental must for all able bodied humans in my opinion. 
  6. Pad Thai – Need I say more?? On to #7…
  7. $6-$8 hour long deep tissue massages – I need to correct this jacked up back of mine from spending over a decade in the corporate world sitting behind a desk. It RUINS your back and legs. This should help, and it sure does beat the $75-$100 per hour massages here in the states.
  8. Muy Thai For Health – One of my mentors got his tail kicked repeatedly by a guy who weighed almost half as much as he and that didn’t even come up to his shoulder in height. Repeatedly. LOL. He warned me.. “Yo, those Thai cats don’t play, son!” – He is a smart man, so I will be heeding to his advice. I plan on getting my butt kicked a bit but mostly to get into better shape and maintain a high level of activity.
  9. Amazing(and cheap) food – (if  #6 wasn’t convincing enough) Not only do they have very tasty food here, but it’s also mostly inexpensive. The produce is off the hook here too!
  10. Coffee Shops and Coworking Spaces – The creative juices flow when I’m in environments that stimulate my mind. For that reason I plan on hitting many coffee shops and have already picked out my ideal coworking space in Chiang Mai Thailand.

So there are about 50 more reasons but those are a few of the top ones. Looking forward to the journey.. but now, back to work!

Ps. For now I plan on spending about 6-12 months in Asia but nothing is concrete. Could be more or less.. depending how things flow!

Anyone else out there thinking to or are currently doing the same? I’d love to hear from you.

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It’s Tech Man! – Interview with Web & Mobile Developer Will Manuel

Interview with my good friend Carley for his YouTube channel. Had fun with this one!