Health & Wellness: Delivering Good Feeling

Yesterday I was well onto my way to clocking up 40 kilometres of barefoot running in 3 days and was really feeling buzzed.

Fortuitously Flo Rida’s Good Feeling popped up on the video screen I was tuned into. It so resonated I had to share it.

Besides featuring two of my favourite past times – running and stand up paddle boarding – it totally captures the way optimised health and wellness makes you feel

Watch. Enjoy. Get Out There!


What is the secret to health and wellness? How can you lose weight and keep it off?

What is the secret to health and wellness? How can you lose weight quickly and keep it off?

These two relatively simple questions have kept many a man and woman in a state of quandary for aeons. They have been so hard to answer for so many that fortunes have been made off the back of them. Indeed, if you look around you I can guarantee that you will see a preponderance of unhappy, obese to morbidly obese people within shouting distance of you.

And shout is what I want to do. I want to shout out loud that it’s easy!

Weight loss and the subsequent exponential boost in energy and focus that comes with it is so easily attainable that no-one should be overweight.

And the overall sense of well being that flows from achieving optimal health is so incredible that it is totally beyond me that anyone would not want to get their body into trim!!!

Yet here we are. Surrounded by a pandemic of obesity. Fast food is pervasive, as is a societal bias towards overeating to celebrate good times or cope with loneliness.

How can you break out of this cycle?

You know the one I mean. You’ve out on an extra 10 kilograms, you want to exercise, but your inbox is constantly calling, you feel lethargic and frustrated. After a long day in the office the last thing you want to do is go for a run or, heaven forbid, squeeze into your lycras and front up at the local gym. It’s a microwave meal, glass of red and some ‘reality TV’ to cleanse you of the day and get you to the point where you can bear to tackle your inbox for another hour or two before heading to bed.

Once in bed, the situation doesn’t improve. Overtired, you struggle to fall asleep. No sooner do you doze off and you are woken up: by your own snoring. This cycle continues all night until your a alarm wakes you up in the morning. But you feel terrible. You feel cheated, as if you haven’t slept a wink and someone fast forwarded time to the morning.

You head off to work feeling exhausted and wondering how you will get through the day. Best you have an extra strong coffee at work. Once in the office you spend the day flitting between tasks, finding it difficult to concentrate on any one thing for too long before you concentration wavers. Focus is not your strong point.

Sound familiar?

It does to me. I lived this for the past decade. Back in 2002 I was in a similar position. I was overweight and felt like shit. The benefit was I had an opportunity to rethink: I’d been retrenched and had time on my hands.

I decided to tackle my weight problem and lost 16 kilograms in 6 weeks following a diet called the Fat Flush Plan. I felt great. Superb in fact. My energy levels rose, I achieved maximum focus.

I used this new found lease on life to orchestrate an aggressive takeover of the company that had retrenched me and took on the CEO role.

But this wasn’t sustainable. Soon I found myself in high stress situations multiple times a day. The diet I’d been on required a lot of time preparing food and I was now extremely time poor. I started returning to old habits: lots of carbs, little exercise.

Over the course of the next decade I put on the weight I’d lost and even gained a few more kilos. I was frustrated. I remembered how I’d felt when I was slimmer.

It’s not like a lay around like a sloth. I was mountain biking on weekends. Two years ago after a stopoff in Hawaii during my Australia-US commute I discovered stand up paddle surfing and dived into this. But the killers remained : stress, a sedentary workstyle and a diet full of carbs (I loved making pasta and pizza) and minimal exercise during the working week.

Mid 2011 I decided to try and turn things around. I joined the gym at The University of Sydney and so began my journey back to wellness. I would be in the gym three days a week for an hour or so. My usual routine involved a 4 or 5 km run on the treadmill: run 800m, walk 200m, followed by 10km on an exercise bike and 1 km on a rowing machine and a few light weights.

The thing is this did nothing for my weight. Sure I felt a little better and it probably helped a bit keeping me in tone for my weekend stand up paddle sessions, but my running was real tough going. It felt like I had a dead buffalo tied around my waist that I was trying to drag around. In reality that is exactly what I did have. Have you ever picked up a 15 kilo weight and really felt how heavy it is. That’s what I was packing.

After a visit to a naturopath I decided to give up caffeine. I found that when I stopped it for even 24 hours I’d have bad withdrawal symptoms. This was a pointer that my body didn’t process caffeine too well. Stopping was really tough. I felt nauseous and had a splitting headache for four days. However, I did feel much better after the withdrawal symptoms subsided. I didn’t want to go through that again!

In late November I took a few days off and went to Singapore. I had a great time staying at the Marina Bay Sands, which has a range of awesome restaurants in walking distance. Not to mention all the other delights of this fine city.

It was only on my last day that I made a tour of the hotel’s gym facilities – for like five minutes. I began to feel really bad. Essentially I’d squandered a real opportunity to exercise flat out for five days.

By the time I returned to Sydney I felt awful. I was bloated and I hadn’t done any exercise of note for a week. Stupidly I pushed myself hard in the gym for two days. Something was going to break and by the third day I could feel an ache developing in my right shoulder that arched up into my neck. At first I thought this was simply stiffness from the exercise and that it would ease. It did the opposite. The intensity of the pain grew to such a point where I had to seek help.

I first thought a massage would help, but if anything it simply intensified the pain further. Feeling like I had a knife in my shoulderblade I turned to physio. This helped to ease the pain, but it soon returned. I’d never tried acupuncture, but my wife had a painful ligament fixed by it a few years ago. I was ready to try anything and thought I’d give it a go.

The hard part was finding a reputable needle sticker. The first lady I saw relieved the pain for a day or two, but it soon came back. I also wasn’t comfortable with her set up – she seemed to operate from a range of venues and her operation felt tacky.

December arrived and I’d arranged a session with the naturopath ages ago. By now I’d made up my mind. I wanted to go on the diet. The fact that Xmas madness was only a few weeks ago did not deter me. Instead it spurred me on. I did not want to think about how I’d feel after a few Xmas parties, dinners and lunches.

My naturopath Sheena was surprised at my decision. She had not seen it coming, but credit to her she was ready to let me dive in.

I started the very next day. The first two days are about eating as much fatty food as possible so as to line your organs and protect them from the shock that soon follows. It turned out that on the second day I had a lunch planned with some patent attorneys. We had a great meal in an Italian restaurant – loads of carbs washed down with plenty of red wine and even a shot of grappa. By now though I was already starting to lose my appetite and left the restaurant feeling elated, knowing that it was the last time I’d be eating like that for while.

Besides the strict regimen of the diet I was also taking some special drops three times a day. There were some logistics to deal with given that mobile phones and computers could deactivate the drops, but I worked out a routine pretty quickly. I stored the drops in a cupboard in our common room in the office, with a note saying they were mine, in case someone else came across them and wondered what they were. I had a second bottle stored in the downstairs bathroom at home.

Even though I’d started the diet and was soon into the restricted calorie part, the pain in my neck and shoulder had not gone away. In fact it had intensified over the course of a fortnight and I was in agony.

It was Saturday morning and I had to be driven around. Going over speed bumps was total agony. I was supposed to be hosting a dinner that evening and boy did I need help! I was adamant that I wasn’t going to take pain killers. I knew how important an optimized liver was to weight loss and felt they would set me back and counteract the diet. Not to mention that I hated the woozy feeling they brought on.

I found an acupuncturist in Gordon and he could fit me in at 2pm that afternoon. I arrived skeptically, but desperate for some relief from the pain. I was in luck – this guy really knew his stuff.

A few hours later I was hosting the party pain free. In fact, the next morning I even felt strong enough to go for an hour long stand up paddle session on Pittwater. Admittedly I did take it easy on the paddle, but together with the added energy I was getting from the diet I was soon on a high. I felt so good.

I’d initially planned to return to the acupuncturist a few days later. However the pain had totally dissipated and I cancelled the appointment.

I could now concentrate totally on the diet and optimizing my health. The first week or so of restricting my calorie intake to 500 a day was a bit of a shock to the system. It was analogous to being in a foreign city with really bad jetlag – my body was still getting used to it. That said I could feel the kilograms of excess weight falling off, my energy levels rising and my focus sharpening.

I had no qualms about doing the diet. Xmas party season arrived and I successfully navigated through by drinking lots of water and staying away from the inevitable snacks that circulated.

By Xmas day I had already lost 10 kilograms. We were hosting a big family lunch and I was determined to stay the course with the diet. One trick I’d picked up was that humor was a great food/drink deflector.

For example at one cocktail party I was attending someone asked me what was in my glass, water?

I replied, “Of course not, it’s pure vodka!”

We both knew this wasn’t true, but it allowed the conversation to move on and not get stuck with me being seen as a party pooper.

So on Xmas day I found a set of 10kg barbells I had lying around and handed one to my sister. She had recently also lost 10 kilograms. I quipped that to remind us of our recent weight loss and ensure we didn’t stray, we would have to each carry one of the barbells around all day.

This was met with much laughter.

Of course we didn’t do anything as ludicrous as carry the barbells around, but the humor deflected any further conversation about what I did or did not eat or drink all Xmas day.

Before I knew it the first three weeks were drawing to an end. To celebrate I decided to buy myself a pair of Vibram 5fingers running shoes and get back into running.

Many years back, when we lived in Cape Town, I’d run a few half marathons and really enjoyed the feeling of a solid run. I had run in a pair of Nike Free shoes a few years back, so I was not a total stranger to barefoot running. However, this was in an era before barefoot running started getting a cult-like following and back then I didn’t think of heel striking or shifting my style of running.

And so, when the Vibram info sheet said to take it real slow the first month…I did the exact opposite. As the new year started I shifted to the high protein phase of my diet. This totally increased my energy levels exponentially. I translated this new found energy into my running and by the end of the first week I had run about 42 kilometers. This is the length of a full marathon and it felt like a good weekly target.

Things were going swimmingly as I reached the end of the diet. I’d lost 15 kilograms in 6 weeks, reduced my blood pressure and increased my energy and focus massively.

However, as I transitioned from the diet onto a balanced nutritional plan I was floored with an injury. My left foot began hurting one morning on a run and the pain would not go away. Tendonitis had struck.

The only cure is rest. I found it extremely frustrating not being able to run and every time I thought it was better enough to get back out there it would seize up again and I was back at square one. I did some lap swimming and slow walking on the tread mill and within a few weeks it receded.

The good thing about this phase and of the injury  is that it forced me to really be ultra conscious of what I ate as I moved off the diet. I found that my nutritional plan mapped very closely to what I had been eating on the high protein phase. I avoided carbohydrates like potatoes, white rice and stayed away from sugars as much as possible.

In fact, the really good news is that my weight continued to drop a few bars and I was able to reach my target weight comfortably.

Fast forward to early April and today – Easter Monday. My weight has stabilized at its optimal setting, I am still following a strict nutritional plan and loving it. I managed my longest run this morning of just over 2 hours and feel fantastic.

I’m keep to help others achieve this level of health and wellness and I’m thinking through how best to do that. For example I did notice how clunky it was recording my food intake, exercise and weight in different apps, getting inspiration from a range of disparate sources and not being connected to others in a similar situation. Yes, there are some great tools around like SuperBetter, Fitocracy, Pinterest et al, but I kinda think something’s missing.

I hope this post, even though it is a bit long, inspires others to consider optimising their health!

Tornado Tumbles Through Sydney

My Easter Monday morning run took an interesting turn as I made my way along Bobbin Head Road in North Turramurra. A big thunderstorm had come through in the early hours of last evening and so when I started seeing some big branches strewn along the way I didn’t take too much notice.

However, half way along Bobbin Head Road I soon entered what one bystander called a war zone. Massive trees had been ripped out of the ground and were lying across houses, bus shelters were totalled and everywhere there were massive branches intermingled with downed power lines. Two news crews were working the scene and the usual stream of cyclists pouring through the area slowed to a trickle as they rode past the scene of the storm.

The crazy thing is that it seemed to be isolated to within a 100 square meter area as on either side it was as if nothing had happened. I managed to take a few pictures as I ran through.


WeTeachMe: A Case Study In Pure Unadulterated Hustle

I often, make that very often, get approached by startup founders. I can divide them into two camps. Those who are true entrepreneurs and intuitively know how to hustle and those who are wannabe entrepreneurs.
The first camp understand that they have limited resources and find a way to routinely make things happen somehow, on the smell of an oily rag, or by pulling the proverbial rabbit out of the hat. These kinds of true entrepreneur I am always happy to hunker down with and find ways to work with them.
The other camp are usually stuck on a bitch train about how hard it is to get funding, how but for the fact that they haven’t got any capital they are going to grow this killer business. They then look at me dolefully expecting a handout. The conversation usually stops right there.
I want to illustrate what I mean by profiling a group of startup founders who are truly showing entrepreneurial gutspa and an ability to hustle themselves to success.
Exactly twelve months ago, WeTeachMe, a marketplace for real life classes, came out of Australia’s first Launch48 event.
Now a noted graduate of the Launch48 program, WeTeachMe’s quick rise from unknown to one of Australia’s most written about startups in 2011 is an interesting tale in the art of hustling by its four founders; Martin Kemka, Demi Markogiannaki, Cheng Zhu and Kym Huynh.
How WeTeachMe is generating seed capital for their startup
WeTeachMe contacted me after pulling off a sold-out event called Melbourne Startup and Business Speed Teaching.
The team, in between giving away new iPad 3s and Apple TVs (obtained through sponsorships), sold enough tickets to generate enough seed capital to keep their startup alive.
Here’s how one of the founders Kym Huynh describes it:

The entire team lived off our savings and maxed out our credit cards until we realized that our strong networks in Australia could be monetized in a big way. By taking advantage of the exploding startup scene in Australia, the hunger for startup education, and the increasing desire for a more connected startup community, the team organized a startup and business education event that doubled as a valuable networking opportunity for not only startups in Melbourne, but also startup-centric institutions that wanted to connect with each other.


Through key sponsorships with Optus, Ninefold, esc and York Butter Factory, WeTeachMe created an event that was not only a valuable marketing catalyst for itself, its sponsors and visitors, but also a way to net WeTeachMe the funds to keep them alive.
With demand now for the same event in multiple cities, WeTeachMe is working on systemizing its event-management operations to generate a constant flow of capital whilst it works on building up it’s platform of knowledge-transfer.
Lessons learned
According to Martin Kemka, one of the most valuable lessons learned was always be daring enough to go for the pure unadulterated hustle.
It’s one thing to say, “Where there is a will, there is a way,” but another thing to go out there and put it into practice. The team didn’t want to be another startup that complains about how difficult it is to raise capital. We wanted to take matters into our own hands and do something about it. The need to stay alive was also very motivating.
According to Demi Markogiannaki:
We’re a strong team, and not only do we know what we have been capable of doing in the past, we know what we can do in the future, and to what extent we are willing to go to make things happen.
I love their story and look forward to bringing you more of their tales of entrepreneurial hustle!

The Science of Startups and the Symbiosis between Entrepreneurship and Venture Capital

It’s been a really interesting week in Sydney. On Friday afternoon the latest cohort of Startmate startups strutted their stuff in a demo day to a capacity crowd at DLA Piper’s offices in the city.

Yesterday, Eric Ries spoke to another, much larger, audience on his Lean Startup theories. The auditorium at the Australian Technology Park hasn’t buzzed like that since the heady days of 1999!

Eric’s thesis that we should be measuring and managing startups in a much more sophisticated way totally resonates with me. I have been calling for a science of startups for a while now and in fact included this as one of my main points in a submission I put forward to the Australian Federal Government earlier this week. They had put out an Issues Paper calling for submissions (I understand this was targeted at certain people and organisations) on the state of entrepreneurship and venture capital in the country.

My submission (you can read the entire thing here) spoke to the establishment of an Australian Centre for Entrepreneurship & Venture Capital (ACEVC). This Centre will include an Entrepreneurship Conservatory that is focused on developing a results-based set of training programs for upskilling entrepreneurs using a real time, interactive pedagogy that will form the basis for a ‘science of startups’.

I also call for a VC College that can provide real life experiential training on the job for successive generations of Australian venture capitalists – an initiative designed to build up a true venture capital industry.

I believe that ACEVC is transportable to many other geographies so for all metarand readers from other parts of the world than Australia: feel free to adopt these ideas for your own country.

Besides Eric’s push for lean startups another great evangelist for the science of startups is Steve Blank with his recently released book, The Startup Owner’s Manual. I highly recommend both books for entrepreneurs.

Should/when ACEVC gets up and running, it will draw heavily on the the great work Eric and Steve have done so far to codify the science of startups.