Yeah I know.  Nooo….. what? Nootropics are  a pretty hot topic these days and first lets start with answering what they are?  Nootropicsals also called smart drugs or cognitive enhancers.  The ones that I have dabbled with are mostly supplements, but I have to admit that I did try presciption strength Modafinil and let me tell you there was no doubt that it increased my cognitive functions,but it also sent my anxiety through the roof.  The benefit of clear and concise thinking was so intense though, that I will likely take it again if I have have to cram a ton of information in my head at one time, I will take it again and just deal with the anxiety.  There are other substances that improve cognitive function, particularly executive functions, memory, creativity, or motivation that can be used that are not necessarily over the counter drugs.Magnesium and L-Theanine, Lions Mane are all supplements that you will find that help aid cognitive functions.

I typically utilize Magnesium and L-Theanine together in the middle of the day when I need to slow my brain down and get hyper-focused on a task.

I have also used Ciltep CILTEP® is a natural nootropic featuring a patented formula for optimal mental performance. The marketing touts the following:

• Increased motivation and mental endurance
• Improved concentration and alertness
• Improved mood and social ease
• Increased ability to study

CILTEP® can be used every day.  I did stop taking it but only because I gave my bottle to my son since he is now a freshman in college and I wanted to see if he noticed a difference.  I would say that after a week, I didn’t notice a difference until I stopped taking it.

Now I am trying Four Sigmatic’s Coffee with Lion’s Mane and so far this has been awesome!  The only thing is get ready to sweat this did raise my body temperature for some reason.  Keep in mind though, my body temperature typically is a little high, not sure if it is other supplements that I take but anytime I drink a hot beverage i get REALLY hot so you may want to try this yourself.  I like this product and it blends coffee powder, lion’s mane extract, chaga extract, wild rhodiola. It tastes a little week as I like coffee with full flavor, I may put this coffee in my coffee but I want to do that with decaf and haven’t gone to buy any yet.

I have always tried to hack the body and the mind to get to a much higher level of execution and cognitive function, I have found these three to be the best so far and I would tell you that nootropics will be entering into the sports arena soon, especially sports where your head has to be on a swivel and decisions need to be made quickly.   If you are a weekend warrior like me and your livelihood doesn’t depend on it, you need to give this a try but as always consult your physician first!

I wanted to make an announcement that soon the new website Enhanced Life Performance will be ready for viewing and Don’s book will be back from editors and soon will go to publishing.  The site and of course the book is focused on the process of how to have an extraordinary life, not just how to excel in sport or a focus on nutrition.  Hopefully if you have  learned anything from Don you do know that nutrition and wellness is a major part of executing at a high level and he goes into great detail in this regard in the book.  Once the www.enhancedlifeperformance.com site is ready for viewing we will definitely blog about it, but the few people that have had a sneak peak at the book are already talking about the impact that the content can have on people of all walks and stages of their life.

It is a great calling to write a book specifically for your family, which is what Don endeavored to do, but it is quite another to write a book that speaks to not just your immediate family, but to people across the world that need help to align themselves with what they were meant to do and be. So many people have gotten off the path and turned to vices that are not in keeping with the health and wellness of their being.

Graduating college and high school seniors should at a minimum read this book and possibly go through the program to get their life started on the proper path.  Also anyone that is challenged with addiction and is going through the 12 step program could really gain from the process of aligning themselves with exactly what the Holy Spirit always wanted for them in the first place.  The 12 step program depends on a higher power and inviting that higher power to help you map out your life is essential to beating the odds and beating addiction.

Please take the time to respond and if you haven’t already Pre-Order Don’s book for $9.00, which is half price offer and has other benefits as well.

Click Here to Pre-Order

I have worked with numerous athletes, on focusing their abilities and God given talents in a direction that gives them better than average results.  No doubt, it takes a very detailed plan to make that happen.  Ask any of the athletes I train, they typically are amazed at the detail of the training sessions and the practices if they happen to be on one of my teams. My life, is no different.  My life is planned in the same detailed fashion and I do not allow the desire to just drift through life to happen. In the book “Living Forward” by Michael Hyatt and Daniel Harkavy they speaks of this drift and how so many people have no clue what they are truly trying to accomplish in life. One day one of my colleagues noticed my daily worksheet that I use as I tackle the day and he asked me where I had gotten the template.  I told him that I had created it over many years and this rather benign sheet of paper was what allowed me to execute at such a high level. He asked me for a copy and I obliged, but in order for the template to work you have to go through some pretty extensive life planning. It takes more than a “to do” list to execute at a very high level and it takes more than just some earthly desire to be wealthy or famous to get you in an area of life that is complete with fulfillment and satisfaction.  Once I discussed this with him, he asked if I would write down the process that I go through to plan my life. I was rather reluctant to do so because I knew it would be a huge undertaking.

Fast forward a two years later and I am nearing the completion of my second book Enhanced Life Performance (my first book was a martial arts instruction book) Enhanced Life Performance not only goes through the process of how to plan for life, it explains the state of mind and level of consciousness that you must obtain in order to do this effectively.  Don’t get me wrong, anyone can create a 10 year, 5 year and 1 year plan, but is it in alignment with what you were truly meant to accomplish? Did you tap into your spiritual self to find the true “why” behind your existence here on earth.  Most people do not and I will tell you that people of the church are not the only one’s who receive callings by God.  We are typically just too “busy” drifting through life trying to make ends meet instead of hearing the calling that sometimes is not as subtle as we might think.

It is may assertion that we are all trying to leave a legacy before we leave this earth.  I too, wish to do this.  If but only for my friends and family leaving a legacy for them would be enough. In fact, I chose to write my book just to give them what I would say is the true secret to life. The picture above was taken in 2016 and one of favorite days.  I had my boys and one of my 2 girls training with me one weekend! What a fulfilling day, complete with opportunities to further their education on fitness. Truth be told, they are starting to show me a thing or two these days. So days like this may not seem like the “Legacy” that people may speak of, but it is a start. Don’t get me wrong I want the stories of Pops (what my family calls me) to be so grandiose that they are told by camp fires and family get-togethers long after I am gone. I utilize a concept called the Legacy Impression that helps an individual begin the process of leaving behind his or her Legacy today! To hear more about this you will have to stay tuned or……..

If you are interested in life planning we, ESP and now Enhanced Life Performance are working on a date for a 2 day seminar in February that goes over the process that will help you place yourself in a position to create the best version of self.  Imagine if you were working to accomplish exactly what your purpose was on earth! We are also working on our new facet of our business that focuses on life coaching and we will soon have a sneak peek of that at www.enhancedlifeperformance.com to do the same thing for Life coaching that we accomplished with Enhanced Sports Pefromance.com for sports.

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I recently gave a presentation at my company where we discussed the Holidays and how to get through them with out putting on the “Holiday Hundred!” OK, no one should put on a hundred pounds by the first of the year, but if you don’t show up with a plan it might just feel like it! For those of you who are saying “This is the year I get back in the gym!” my suggestion is not to wait! Join Now! If you start a basic routine today and go 3 days per week for the month of December, your chances of sticking to the New Year’s resolution will be much higher!

BUT WHAT DO WE DO WITH ALL THIS FOOD?

The Holidays can be a very challenging time for those of you who are on a meal plan. Especially for those of you who have had some success losing wait and are just trying not to completely blow it! Trust me, I get it, it isn’t easy for me either, but I have learned over the years how to avoid certain foods or certain situations that will crush my efforts of being the best version of self that I can be. It is amazing what a little planning can do. First lets think back. How successful are you at buying really healthy foods in the grocery store when you shop hungry? My guess is, not very. The same holds true for those big meals and of course desserts at Christmas and New Year’s. Rule number one, don’t show up ravenous to a meal that has every dessert that will derail the best meal plan and most disciplined person. Second, choose one of those family gatherings as your cheat meal for the week, and then when you go to the third set of in-laws, cousins or friends you just say “I can have some protein, but desserts and carbs I have to say no to.” The good news is they will have plenty of turkey and ham so they wont mind. Lastly it might be worth just setting a calorie goal that is double your norm and just eat till you hit it! I know this sounds counter intuitive but the average person eats quadruple their normal calorie intake on Christmas Eve! WOW! In the meantime remember this:

Top 5 unhealthiest Holiday foods

Cranberry Sauce – 105 grams of Sugar per serving!
Fruitcake- 410 calories per slice
Cheese Straws – 1/3 of your daily saturated fat
Eggnog – 343 calories per cup
Cheesecake – 707 calories per slice

Remember the instant gratification will be replaced with a feeling of guilt that sometimes just isn’t worth it. That being said, splurge a little and then hit the gym a bit and enjoy your family!

More importantly Christmas is a time when we remember that the grace of God allows us to have these wonderful gifts! We have arms, legs, a beautiful mind that we often take for granted. Thank Him and be grateful! Help others who are less fortunate and give until it hurts. If you do all of those things,you will be more fulfilled than you could ever achieve eating a Cranberry Sauce Cheesecake! But Cranberry sauces and Cheesecake does sound good, doesn’t it!

If you are not signed up for my newsletter send me an email at dmonistere@enhancedsportsperformance.com

There are many reasons why we lose focus at work, but all too often the issues that are impacting our focus is as much to do with our eating habits as it is our surroundings. The one issue that high carbohydrate diets can create is  early afternoon brain fog which is created when you suffer from low blood sugar or higher than normal levels of cortisol and insulin.

Start first with reducing the amount of high glycemic carbohydrates from your lunch and replacing it with moderate levels of protein and slower burning carbohydrates like, vegetables, or healthy fats such as nuts or avocados. MCT oil is also a great way to add some healthy fats to your diet. Dave Asperey author of “Bullet Proof Diet” suggests that their brand of MCT oil is “brain octane” and having used it for over two years it has been a perfect afternoon pick me up that allows me to remain focused and alert in the afternoons.

Another way to increase cognitive function is by supplementing L-Theanine, a naturally occurring amino acid that works extremely well when added to roughly 200mg of caffeine (been wondering what was in my afternoon coffee?) This combination of L-Theanine and Caffeine is noted to be synergistic in promoting cognition , attention and focus. If you are carrying out a task that requires memory, cognition and a heightened focus, a great way to begin would be with a beverage of the following:

100-200 mg of L-Theanine, 1 TBS of MCT oil, 1 tbs grass fed butter, 1 cup of bullet proof coffee. Whip vigorously and you will find that your focus and recall will be better than ever before.

For most people, it is difficult to find five minutes to let your mind wander, much less shoehorn a workout into today’s busy schedule.  So how do other people do it?  You know the ones . . . the people you hear in the office talking about their gym workout or the 5K that they will run this weekend.  How do they find the time to exercise?  Is this just the domain of the unmarried, no children demographic?  Here are some tips as to how a busy person who is juggling kids, career, and household responsibilities can fit in a 30 minute workout.

Twenty is the Key – Although estimates vary, exercising for at least 20 minutes a day at an elevated heart rate for three to five times a week is enough for your body to reach a “training effect.”  This is the point at which you will see an increase in your fitness level as your body adapts to the exercise that you’ve introduced into your schedule.  Less than 20 minutes a day or less than three times and week, and you will not move the needle on your current fitness level.  Although 20 minutes is great, an even 30 minutes is manageable for your workout routine.

Schedule it – Just as you plan your day, schedule meetings, and block your calendar for working on that project deadline, you should schedule your workout.  Whether it’s in Outlook or penciled in on your desk calendar, make sure that you know when you plan to exercise each day.

For many people, getting it done first thing in the morning is the easiest way to maintain your workout schedule.  Yes, you may have to sacrifice 30 minutes of sleep, but as your fitness level increases, you won’t even miss those 30 winks.  If your spouse or significant other is also pursuing a workout routine, then you should sync your schedules so that each person has an opportunity to exercise in the morning.

The lunch hour is typically scheduled into our day.  If possible, you can slip a workout into the first half of your lunch.  But what if your place of work doesn’t have showers?  George Shehan, a runner and esteemed author of almost a dozen running books and thousands of magazine articles once said, “An honest sweat has no odor.”  Ok, but those of us who do have an odor, a sponge and stick of deodorant in your backpack can do the trick.

Plan the workout – Now that you have your schedule worked out, you have to have a specific workout planned.  Will you run for 30 minutes and pump iron?  You can cycle, swim, stretch, walk, or all of the above.  Just have a plan for which exercises you will do and the specific days on which you will do it.

Build Up – If you are a newly converted couch potato, then you need to start slow and build your workout up over time.  If your goal is to complete a 5K and you’ve never run a mile, then start by walking.  As you gain strength and stamina, begin to alternate some minutes of running into your routine.  You can continue this pattern until you’ve covered 5 kilometers.  At this point, you can begin to walk less and jog more until you can run the entire distance.

Add Variety – If you become bored with one activity, then mix it up!  Sunday could be your day to run and Monday your day to lift weights.  After a day off, Wednesday is yoga and Thursday is your second running day.  Who doesn’t want Friday off?  But you should plan to ride your bike on Saturday.  Each of these exercises will help you increase your fitness and, at the same time, let you sample different exercises.

Friendly Competition – How many times have you heard that if you want to stick to a workout routine, do it with a friend?  Use peer pressure to help you get out of the bed and into the gym or on the road.  Again, don’t limit yourself to this one way of creating the motivation that you need. Go social — as in social media.  There is an industry of electronic gadgets that help us track our performance and compare how we’ve done to others in our “community.”  When uploading a workout from a Nike GPS sports watch, you can compare your week of running to the other people your gender and age as well as the overall Nike community.  Just because I live in Texas doesn’t mean that I can’t have a little friendly competition with a co-worker in Florida using our Jawbone Up bands.  As you can imagine, all of these devices allow you to post to Facebook or Tweet your workout.

So there you have it: six simple tips to help you get your fitness routine kicked off.  Of all these tips, the scheduling and the planning are the most important.  They lay the foundation on which the others are built.  Benjamin Franklin once said, “If you fail to plan, then you plan to fail.”  But then again, ole Ben looks like he can use 20 on the treadmill.

* Please see Disclaimer of Physical Activity