Be Curious And Effective

curious

I watch an Olivier Roland’s video  and learned good stuff.

I personally like to learn new things in different fields. Generally these are fields that I don’t know at all. This stimulates my curiosity especially when it’s something I don’t know and I see a lot of people using that. I think it’s the same for you.

That’s right, I’m curious and I like learning but how to be curious and learn a new thing effectively to use it as quickly as possible everyday ?

How long to learn

the right time clock how long

This is something that I’m always adjusting but there are some fundamental principles for it to work.

Here is an excellent example : speaking a foreign language. I hope (and if not, I advise you to learn another language) that you’re a person who speaks a foreign language at a level that allows you to have simple conversations.

Now do a little analysis. How long did it take you to reach this level to have simple conversations (a level that allows you to understand 80 % of a conversation or a text) ?

As everyone is unique in his/her method of learning, imagine that with effective learning techniques, it took you 2-3 years to reach the 80 % level of understanding in foreign langage. How much time do you think it is necessary to move from a level of understanding of 80 % to 99.9 %?

The truth is more impressive than you think. To go from the understanding’s level of 80 % to 99.9 % (the native’s level), it’ll take you 20 years !

You know, it’s not necessary to have a 99.9 % level of understanding to be bilingual. If you understand subtile jokes, you can consider yourself a bilingual. On the other hand, if everyone around you laughs and you wonder why, you aren’t yet a bilingual.

What is effective

effective

It’s destabilizing but it’s a reality, it’s faster to go from 0 % level to 80 % level than to go from 80 % level to 99.9 % level. This is the law of diminishing returns. This law works in all fields. This law is similar to the Pareto’s principle. The Pareto’s principle is the fact that 20 % of actions brings 80 % of results, 20 % of customers brings 80 % of the company’s turnover , etc.

This means that at one time, it’s more costly to learn the little things that remain to be learned in this field than to learn something new in another field.

Let us continue with the foreign langage’s example. It took you 2-3 years to get an understanding’s level of 80 %. In the next 2 choices, what’s the most interesting for you ?:

  • To spend 20 years to reach the 99.9 % level for a foreign langage

  • To spend 20 years to learn 6-10 new foreign languages at a level of 80 %

You see the number of opportunities you can create in your life by knowing how to speak several langages, it’s cool.

But there is a difficulty in knowing when the law of diminishing returns is put into action, This is a difficult question to answer because it depends on the individual and the field. It’s a personal expedition. We must also not confuse this with the « crossing of the desert » that everyone does when we start a new project.

The thing I do and I advise you is to track your progress to know when 20 % of your actions bring you 80 % of the results. With this tracking of your results, you can know everyday if you approach or if you move away from your goals. If you move away from your goals, it means that you have to adjust your strategy quickly.

When you have found a smart way to track you progress, it’s cool because you have an intellectual horizon, cultural horizon, tools, methods, strategies that are extremely varied and diverse that the majority of people. You have an effective toolkit that comes from an extremely varied horizon.

You can see in my blog’s articles that I speak of different field. I’m curious and I show what I learn by giving my sources because I find that being curious give me excitement to be alive. When you travel to a country where you don’t understand either language or writing, it’s exciting, right ? You can do the same thing on a daily basis by learning things in different fields.

Assemble different concepts

assemble assemblage

Now, let’s move on to the next level in curiosity. When you know extremely different fields, have fun connecting the concepts to each other. There is a type of creativity that involves linking concepts in a new way. Have fun connecting concepts that weren’t thought to be linked together and create something new. Look at how music evolves. You take 4 music’s types that nobody listen to, you mix all it and you create a new music’s type.

Today, we have the facility to have access to knowledge with books on billions of subjects. There are books on money, cooking, foreign languages, etc.

Attention, you need to learn in an efficient way with the principle of 20/80 and action (execution) everyday, no matter how difficult. If you learn all these things only to give you a good conscience and to impress your friends in discussions, you waste you time. It’s intellectual masturbation, it’s an illusion. It’s like this expression of Julien Greaux : « To be rich on Instagram, it’s like being rich in the game Monopoly ! ».

I hope that I motivated you to explore and learn new things effectively. And most important, you learn these new things to use them every day to boost your lifestyle.

Share this article if you think it can help someone you know. Thank you.

-Steph

Change Your Diet Successfully

change diet

I read a Nerd Fitness article  and there is good stuff.

I imagine you took you 1st January’s resolutions to have a better body. Do you always to that ?

88 % of people fail to reach their fitness resolutions for a year ! Yes, studies prove it. But there are 12 % who succeed. Let’s see.

Momentum

super mario bros

I’ll use the game « Super Mario Bros » to explain. When we start the game, we’re small, we don’t have armor (or powers). If we run on an enemy, we lose a life and we start at the beginning of the stage. We restart, we restart and we restart.

And if on our way we find a mushroom, we change, we become bigger and stronger. We can be hit by an enemy one time without restart the stage. If we can continue without being hit, we can fin a Fire Flower. We can attack our enemies at a distance and we must be hit three times to restart the stage.

Healthy eating habits

Everything is difficult when we start something new. We need to be careful because we’re attacking from everywhere. The Matrix use parties, birtdays or advertisements to prevent you from having a healthy diet.

Each times we don’t resist to these attacks (temptations), we feel we have failed and restart to the beginning. The truth is that every day is a success. If in the day you eat one healthy meal, it’s a success !

By giving our maximum to eat a healthy meal a day, we build our strength, then you’ll eat 2 healthy meals a day and we’ll become stronger and so on. Little by little we build a healthy eating habits and we’ll find the Fire Flower to attack enemies like in « Super Mario Bros ».

Short Time Diet

short time diet

The problem I have with these « diets » is that is a temporary food change to achieve a result adn then return to old habits.

For 6 months people struggle to lose weight and then gain even more weight than before. I see my friends do this and I can tell you that every 2 years, everybody notices that they gained a lot of fat. It’s weird.

Diets are like invincible star in « Super Mario Bros », it’s a power that lasts 10 seconds. We can go very far in the stage without being hit by enemies. The problem is when we take the invincible star when we’re small and after we have to fight the Boss. The Boss hit us one time and we restart the stage.

We have more change to beat the Boss when we cross the stage slowly by accumulating coins and power up that we can find rather than invincible star.

To change your diet, it’s the same principle, it’s the transition to a new lifestyle. It’s not temporary, it’s a lifestyle to be healthy all the days of the year all the life.

Education

education

To can change food habits effictively, educating on food is very important. Sugar in processed food is very addictive. When we stop to eat processed foods, we my be lacking as an addict, having a crisis and eating a large amount of it. It’s for this reason we call it « junk food », foods for junkies.

Sugar has the same chemical reaction than cocaine in our brain. Read this article .

Like a junkie we say :

  • « Just one it’s not bad »

  • « Why I need to lose weight, it’s no use »

  • « I stop to eat it tomorrow »

Slowly but surely

I took several months before getting used to a healthy diet. Each month, I had food goal. It’s was like eat a healthy meal during the day, drink green tea, buy only 2 cookies packs during the week, drink a little bottle of water. From month to month, it became easier without having a hug desire for sugar. And if I a desire for sugar (because it still happen), I eat a teaspoon of honey (mmmmh, honey is so good).

I think it took me 9 months to have a complete healty diet. Now, I always adjust my food with smartphone’s application MyFitnessPal  and it’s fun because adjust my food is like do an update with an application, it’s cool.

Execution

execution

The first time we play « Super Mario Bros », we don’t have weapon and armor. We know if we’re hit one time, we restart the stage and a enemy come to us. We press all buttons on the controller to understand how to make move Mario. Serously at this precise moment we don’t think, we execute.

To start we a healthy diet is the same thing.

Perfect meal ?

Forget that, eat pasta or rice with vegetable with meat, tuna or eggs.

Perfect breakfast ?

Forget that, eat oatmeal or a plate of pasta or rice with vegetable with meat, tuna or eggs (it’s really my beakfast, I’m not joking)

Let’s do both things at the same time : education and execution.

What is your worst diet you tested ?

-Steph

P.S. Do you want a free training program ? Click here 

Sometimes We Are Struggling To Be Healthy

struggling to be healthy

I read a Nerd Fitness article  and there is good stuff.

Doing things we know we need to do may sometimes seem impossible. We know we can have a better lifestyle to « stay motivated » and « get focused ». And yet when we work on a long-term project, we have the impression of always starting from scratch.

We doubt : « What’s happening ? Why I can’t do it anymore ? »

  • I know I need to eat better

    But after cook healthy meals for one week, I don’t have the time to cook and I buy pre-prepared meals.

  • I know I need to train more often

    But after train for one week, I’m less motivated, I see no result and I’m demoralised.

  • I still have a good physique

    But I try to have an athletic body like the pros but it’s always frustrating.

I already tought about it and I think you too. Change this situation can be useless if we aren’t well prepared. It’s like a video game when you will fight a Boss with 50 % of your life without potions.

Boost your inventary

inventory video game

It’s real, I advise to everybody to prepare their meal of the day in advance (like my Instagram’s video) to have health meals. And I advise you to eat 1-3 time per week in a restaurant (see tips for eating at restaurant and staying healthy).

There is the perfect plan and the realistic plan. We like prepared perfect plans to reach our goals but in reality, it’s harder. An imperfect plan executed is better than a perfect plan poorly executed.

  • Potion

    You can go in a restaurant to eat a big plate of rice, protein and vegetables. It’s quickly prepared, it’s not expensive and you have healthy foods in your body.

  • Improve weapons

    Find a blender with a good motor to do fruits/vegetables shakes. It’s perfect for a snack at 16h (4pm).

  • Improve your armor

    Buy a rice cooker to save your time in evening.

These elements help you to reach more easily your daily calories goal. I have never plan my meals for all the year, I plan what I will eat each week (when I go to the supermarket) and each day, I do my best to eat as healthily as possible despite the unexpected. It’s this imperfect plan that I use and I see results ! If I had continued to follow my perfect plan, I think I would have given up because of my environment.

Now, when I see old friends they’re surprised to see how my physique changed better and there are some who jealous me (but there is less brawl than before, it’s cool).

In a video game, when you will fight against a new Boss, you will have the maximum of potions to have the maximum chance of winning. When you attack a new problem in your life, adjust your priorities to build a new habit or miss your attempt to be healthy.

Mercenary and strategy guide

mercenary

In a video game, you can have mercenaries to help you to fight the Boss and you can unlocked strategies can help you have the advantage.

You used strategy guides or tutarial video to help you to beat a difficult Boss. Some people say it’s « cheat » but it’s up to you to follow instructions and execute them properly for it to work.

In life, you can also have mercernaries and strategy guides. You can find tutorials like « How to do squat properly » or « How to create your workout plan » but often it’s our lack of knowledge or lack of confidence that keeps us from succeeding.

Have a great mercenary (personal trainer) to reach your goal who all times yelling, prodding, educating and helping you to have results. Just have somebody to help you for one session or for one week can do the difference between long term success and long term frustration.

That means you need to have a mercenary (personal trainer) forever ? No, but it’s good to have the opportunity for several months to learn from a great mercenary (personal trainer) to follow the patterns set out in a strategy guide to have confidence to attack the Boss without being assisted.

A victory is a victory

victory

When you try to fight the Boss, all that matter is that you have 1 % of life when the Boss has 0 %. This can be an ungly fight and even you used 10 potions, this victory is important to continue. It’s for this reason you buy potions and upgrade your armor. This is what make the difference between victory and throw your controller against the wall.

The life is the same and it’s important to organize priorities to have success :

  • Discuss with your family about the financial investment to have a better health (gym, mercenary)

  • Save money to by health product and have tools necessary to avoid to eat at restaurants everydays.

Organize your priorities to reach your fitness goals and others aspects of your life, right now. There are Bosses that you fight with 50 % of your life ?

  • Hard to meditate everydays ?

    Use calm.com  and follow the 2 minutes of meditation guide (strategy guide).

  • Hard to start yoga ?

    Subscibe to a yoga class for a month to learn movements. By this way, you will have more confident to do yoga at home (mercenary).

  • Hard to eat better ?

    Seek in Craiglist or another website that do the same thing and find a Chef to prepare meals for you at a reasonable price for a month (improve inventory)

  • Hard to walk more ?

    Buy a Fitbit and train you body to walk 10 000 step each day until you can do it without technological assistance (improve armor).

  • Hard to do squat and deadlift properly ?

    Hire a personal trainer to learn properly to do squat and deadlift. Contact this personal trainer one month later to check your technique (mercenary).

  • Hard to learn a new language ?

    Use iTalki.com  and speak with a native speaker and in exchange you learn to him/her your native language. (improve your group).

Yes, it’s possible. You will try several times and you will do several mistakes to improve yourself and it will be difficult. The most important is to know why you do all these things and not the others. It’s to improve your lifestyle and you’re the only person to do it.

What is the Boss you’re fighting and what mercenary, armor, potion, you use to build this new habit to beat it ?

-Steph

P.S. Do you want a free program training ? Click here 

Smartphone apps:

To track my training program, I use Jefit 

To track my calories, I use MyFitnessPal 

Tips For Eating At Restaurants And Staying Healthy

restaurant

I read a Nerd Fitness article  and there is good stuff.

It’s easy to prepare our meal when we’re in our headquarter because we have all ingredients but when we go eat at restaurant, it’s not the same thing and we enjoy to eat anything.

Eat at restaurant = unhealthy meal ? No, not cecessarily

If we have go to the resaurant, whatever reason, we can make change when we order a menu that help us to eat healthy.

Teddy Roosevelt (the 26th president of USA) said  :« Do what you can, with what you have, where you are »

Restaurants

restaurant

Here are techniques to help to eat healthy when you’re outside.

Explores the menu before

Explores menus on the restaurant’s website and pre-selected your options before to go to the restaurant. This avoid you to struggle to have the willpower to eat healthy when you’re going to place the order.

If possible ask to place your order first. Whenever the server asks who wants to order first, speaks ! If you’re the only person of your group of friends who eat healthy, this will help you to not be influenced by the Matrix (pizza, french fries, etc). This avoid too to heard this sentence : « live a little ! ».

if you order first, the opposite can happen. You can influence your friends to eat healty and it’s cool.

Ask for help from your server

If you see a menu that who like at 80 %, don’t be afraid to modify the menu. This happens all the time and the server really doesn’t care. A chicken sandwich can become a plate of meat and vegetables.

99 % of the restaurants where I go give me a plate of chicken and vegetable, if I ask for it, even if it’s not on the menu. The goal of restaurants is to make clients happy.

Order water

Order always water rather than soda or other sugary drink ! Processed sugar is bad. You want someting with taste ? Sugar-free Ice tea.

Avoid fast-foods

Go to a grocery or a supermarket to find hot good food.

Avoid french fries

Order potatoes baked, grilled or steamed.

Not chips, bread or popcorn

Ask your waitress to not bring them.

Big entree

If the entree is huge, ask to decrease protions. This avoids eating a meal at more than 3000 calories.

Eat slowly

It take 1 minute to your brain to realize your stomac is already full. Slow motion, enjoys the conversation of people with who you eat.

manges.

Joker

If you friends harass you with « live a little », explain them you have an allergy or a weird reaction with some kind of food (you can lie, it’s for the good case). You will see, they will help you to eat healthy.

Not force to eat all the plate

According to the culture from where you come, not eating the whole plate can be rude. Put a napkin on the plate and ask to take the rest for home.

Stay cool

so serious

Remember that you’re human. If you decide to eat an unhealthy meal and it not a cheat meal, you don’t do anything bad. Your human, your scheldule can be crazy, and somethimes you just want to eat a pizza. It’s OK. Remember that there is nothing wrong, if it’s a conscious decision and you have chosen to do it. But the next meal must be healthy to back to good habits.

A unhealthy meal will not destroy your day but if you thind « I ate unhealthy at the lunch, my day destroyed. I will eat unhealthy tonight and I will eat heathy tomorrow ». This type of thinking destroy your lifestyle, this is really bad.

What is your best tips to eat healthy at the restaurant ?

-Steph

P.S. Do you want a free training program ? Click here 

When you start, be at 100 %

start begin

I read a Nerd Fitness article and there is good stuff.

It was when the last time you were at 100 % to change your life ?

If you’re like me, it had to be hard. We’re afraid of being at 100 % and not succeeding. We want a plan B. We’re afraid to fail in front of our parents and friends.

Instead of being at 100 %, we will be at 50 % by this way, if we fail, we can say : « this system doesn’t work » or « I didn’t really try » or « I already knew it wasn’t going to work ».

Let’s listen to this Charles Bukowski’s poem :

It’s true, this poem doesn’t concern physical transformation but it is applicable .

We prefer to be at 50 % because if we’re at 100 % and we fail, what is left ? If we’re at 100 % and we fail, we will say to ourselves we’re failures, we aren’t good enough.

In reality, be at 100 % and fail is the best thing that could happen. When we used the maximum of our efforts and we fail, we improve our level for the next time. And especially, we don’t have regret. My mother was still talking to me about her regrets, again, 2 days ago. Regrets is poison.

Talk to people who are older than you and you will see their regret’s list is huge.

  • When we’re at 100 % and we fail, we make the first step to a true improvement.

  • When we’re at 50 % and we fail, we have regrets.

If you want improve your physique, be at 100 %. Give the maximum of your efforts, each day and see what you able to do. It’s not only for few days or weeks, it’s for all your life. You improve your body for all your life, not just to show off on the beach in summer.

Remember, if you try, be at 100 %:

« It could mean derision. It could mean mockery–isolation. Isolation is the gift. All the others are a test of your endurance, of how much you really want to do it ».

« And, you’ll do it, despite rejection and the worst odds. And it will be better than anything else you can imagine. If you’re going to try, go all the way. There is no other feeling like that. You will be alone with the gods, and the nights will flame with fire. You will ride life straight to perfect laughter. It’s the only good fight there is ».

Or like say Yoda in Star Wars : « Do or do not, there is no try ».

100 %

100%

We have one life on this planet and we can’t get what we want by being at 50 % because we’re afraid of failure or rejection or worst, fear of success. It’s the to get out of your comfort zone and be comfortable with being uncomfortable.

No self-sabotage, use the maximum of your efforts to reach your goals.

In my case I focus on 2 things : my blog and building strength

-Steph

P.S. Do you want a free training program ? Click here 

By Word Of Mouth

word of mouth

I watched an Olivier Roland’s video  and there is good stuff.

Talk about word of mouth because a lot of time we hear : «  anyway marketing is useless because if your product is good, it will spread naturally with word of mouth, people will recommand it ».

It sells itself

it sells itself

Olivier Roland talked with a guy who is responsible of marketing operations of his book « Tout le monde n’a pas eu la chance de rater ses études » (in english : Everyboy didn’t have the chance to fail his/her studies). Olivier Roland tell him for the next months, he will be focus on promoting his book. The responsible of marketing operations tell to Olivier Roland that if the book is good, the first readers will talk about to their friends.

Olivier Roland replied that precisely it’s important to make the maximum of promotion of the book to have the maximum of first readers.

If you think you product is so good that it will trigger a good word of mouth. Is it better that it’s already triggered with the first 15 or 100 people you talk about or 10 000 people who will have seen the marketing campaign and buy your product ?

If you think that each person who buy your product will recommand it to another person. Is it not better to do a big marketing campaign because you know that the return on investment will be 2 times higher than what you would have if nobody recommanded your product ?

The truth is word of mouth is often use as an excuse to do nothing. We must do the opposite. If you have a good word to mouth with your product, you should do the maximum for the marketing campaign because you will have :

  1. A direct return on investment that can be measured over the duration of the marketing campaign

  2. An indirect return on investment that is long term because each customer who buy your product because they saw your marketing campaign will also recommend it to one or more people.

Conclusion

When you have a great product that have a good word of mouth, it’s the moment to do the maximum to promote it, do a big marketing campaign several months after its launch.

The next time when a person tell you : « Don’t worry, your product is so good that it sells itself ». Take a deep breath and explain to this person that it’s precisely because the product is good, a big marking campaign is good to reach the maximum of people.

Look movies, regardless of whether the movie is good or bad, there is always a big marketing campaign. Then the word of mouth decides if the movie stay in the box office or not. Do a marketing campaign for your product like a marketing campaign for a movie.

There is a lot of good products than haven’t been successful because of this excuse. Don’t be the next.

-Steph