Energy Management

      We all know there is not enough time in a day. Minutes of free time are like a rare treasure. Books on time management have sold millions and yet no more time seems to free up in our lives. Why is this? What if I told you that there is a new way of thinking in town? A new way of getting through your day, your week, etc and still be functional and not a "zombie".
      Energy management is best described as having enough energy to fully function within the constraints of time pressed upon you each day. A professor from Douglas College in B.C spoke to me about this new concept and I am so glad he did. Since hearing his take on energy management vs. time management I have began to change around how I do things. I now substitute one more hour of my evening sleeping instead of worrying about school work and instead, use the added energy for a more productive work hour first thing in the morning.
      I also ensure to spread out my food consumption. Being well rested and knowing time is not a factor (not in control) which limits my day, I time my food consumption based around energy levels. For example, if my energy runs low at 2 pm, I  grab a quick nutritious snack to help sustain my energy to make the most of my afternoon time. Doing this increases my energy to manage all of my remaining activities prior to fuelling up at dinner.
      Also, by adding in an exercise bout during your day can really increase your energy levels while simultaneously making you feel good to make the most of your day. Find that time to release your energy through exercise either in the morning, afternoon or evening. Even a 20 minute brisk walk can reduce your stress levels, thus increasing energy to transfer into other activities.
      These are just a few ways of wrapping your head around energy management. It is a shift from thinking " I need more time." to "How can I maximize my energy for the day?". You may think they are the same thing but I disagree. I feel more engaged, focused and competent that I can make the most of all of my energy if I a) listen to my body’s energy needs b) stay rested regardless of what still needs to be done c) get my workouts in regardless of my time constraints and d) time my workouts and snacks according to how my energy levels are.
      Now, keep in mind, I have a schedule that can accommodate this energy. My work is currently sporadic, keeping me on my toes both physically and mentally for long periods of time each day.
      I challenge you to shift your thinking, take control of the time you have by enjoying it with as much energy as you can and continue to pursue your dreams.

Ryan Fahey
B.A Human Kinetics
CPTN Canada
Canfitpro FIS, PTS
NCCP

Intrinsic motivation mixed with dedication...

        This video was originally posted by one of my friends from central Canada who shares similar passions towards physical and health education. Think about the words being said in the video and try to relate them to your own life. Standing up for your core values is the underline premise of the video.
Enjoy!




Ryan Fahey
B.A Human Kinetics
CPTN Canada
Canfitpro FIS, PTS
NCCP

70 Handshakes

Last weekend I was able to attend the PHE Canada Student Leadership Conference held at Camp Walden in Bancroft, Ontario. It was a phenomenal team and leadership building camp. I could write for days about how well this conference was orchestrated and carried out by PHE Canada mentors and leaders from around both Canada and the United States. The duration of the camp included activities ranging from tying knots, low ropes tasks and rock climbing adventures to canoe and mountain bike excursions. 
         My experiences at the conference were unlike anything I had ever imagined or done before. I was tasked by being immersed into a diverse group of leaders whom, for the most part, I did not know. I had to "adapt" and "lead" alongside each one of them to complete team tasks. Despite all of the professional development, success, networking and literacy I gained from this camp/conference experience, I would have to say that the best part of the entire adventure was the final evening of camp. Standing hand in hand with newly acquainted yet somehow familiar strangers, we all bonded together over bagpipes and various euphemistic songs. 
          Now, you are reading this and probably thinking, "Ryan, I'm not really sure if this is a reflection, a persuasion to venture to Camp Walden, or just a rave." Think no further.... 
          After the end of our songs, hugs and tears we gathered together for a "circle shake". Each person went around the circle of leaders and shooks their hands. This might have been one of the most motivating moments of my professional career as a teacher, mentor and leader. Shaking hands with 70 of some of the most powerful, mindful, competent and motivating people I had ever met brought me to the brink of tears. These were not only people and actions for me. Each handshake and, in some cases, hugs were ways of authentic expressions of leadership, thankfulness, gratitude and compassion. As I was shaking the hand of a professor from Douglas College a light bulb went off in my head. I thought to myself, "There is no other place in the world and no other people in the world (except my family, of course) that I would rather be spending my time with."
          Aspiring to inspire, the individuals I was fortunate enough to shake hands with represent and will continue to represent the integrity and respect which PHE Canada and partnering Universities share among their leaders, faculty members and employers. The model of excellence and character as well as the shared passions of physical activity, physical literacy, health and wellness is unmatched in this nation and throughout the United States. 

Ryan Fahey 
B.A Human Kinetics 
CPTN Canada 
Canfitpro FIS, PTS
NCCP

Knowledge Is Power

        Recently, one of my good friends landed a job as a professor at one of Canada’s top Universities. He did not “Wheel and deal” to get this job, nor did he climb the traditional ladder of experience to earn such a prestigious position only few enlightened people ever get to do. He earned his job of teaching at one of the highest levels of post-secondary education for two reasons: 

1)Knowledge & 2) Discipline.

This friend of mine calls me up from time to time to ask me for a new book that he can read or to see if I want to go to dinner, grab a coffee or hit up the beach for a good run. The point here is that he never stops his education and development. Whether it is learning through physical needs (recently pursuing a sprint triathlon) or by mental needs through ongoing professional development and literacy, he always aspires to learn more.

Now, you’re thinking to yourself, “Ryan, what does this have to do with wellness? yippeee, this friend of yours is a digger...so what?” I am writing about him as an example of a role model. Being successful should not be rocket science. He challenges his prior knowledge by constantly constructing new knowledge and he has a huge grasp on his emotional, spiritual and mental wellness because of his attitude towards continual learning.

This brings me to the second reason why my friend has and will continue to be successful....Discipline. Most people think that avoiding dessert is discipline and you are right....to a degree. I am talking about a multitude of discipline which my friend reminds me of by consistently living what he preaches to students and adults. For example, he firmly believes that if it comes in a box there should be something out there better for you to eat.      Now, to some degree this may be extreme but that is for you to conclude. His food philosophy works for him and his body which ties over into his fitness level through years of healthy exercise. Coupling good nutrition with an extensive workout regiment  allows him to keep a grasp on his physical wellness. 

I firmly believe that we need to find our own path and our own way of living to achieve wellness and success but I write you today to provide you with an example of a tremendously successful person who lives behind his words by his actions. That can sometimes be more powerful to an employer than simply handing a resume. Constantly striving for new levels of knowledge and education and being disciplined is certainly not going to do you any harm. I encourage you to seek out successful people within your work place, classroom and/or sports teams and get to know them more. Sometimes they can have a lot to offer your personal wellness.

Ryan Fahey

B.A Human Kinetics

CPTN Canada

Canfitpro FIS, PTS

NCCP

Protein Enriched Iced Coffee

        It's still summer which means it is hot outside, the sun stays up in the sky  longer than in the dreary winter months and some people are consuming iced  coffee. This delicious summer treat can come with many flavors, sugars, etc.  which, in my mind, can ruin the coffee by masking caffeine with high amounts  of sugar!   
    What if I told you I have discovered a revolutionary way to enjoy your cool  treat by adding 28g of protein, only 13g of sugar with little carbs and  under 200 calories. That's right, you're thinking, "Ryan you are going to be  a millionaire from this idea" and maybe you are right. However, until then,  let me convince you into trying out this drink. Many people tend to drink Iced coffee with added creams, syrups and sugars which simply give you superfluous calories, little nutritional value but full of sugar. Iced coffee by itself contains little calories.
    For example, a Starbucks unsweetened grande iced coffee contains about 9 calories. However, when adding sugars and creams to make it more of a "treat" we begin to see the buildup of calories (from 80-110cal). If that is what you enjoy then congrats and make sure you walk to the coffee shop and back home! 
       My recipe is quite simple and arguably more refreshing. Just grab your protein shaker, add one scoop of Rivalus soft serve vanilla promasil protein (~90 cals),  100ml of skim milk (~30 cals) and 200ml of cold unsweetened coffee (~9cals). Throw in two good sized ice  cubes, shake and bam! You have a caffeinated high protein, iced  coffee for about 20-30 more calories than your Starbucks sugar rush. 

   It is a great summer treat that offers a lot of protein along with 
good taste! I encourage you to try out your own iced coffee mix next time 
you are craving something sweet and refreshing.

Ryan Fahey
B.A Human Kinetics
CPTN Canada
Canfitpro FIS, PTS
NCCP