Everyone’s got their own version of busy. Michael Callahan has been a client since we first opened in Singapore, and in this guest post he talks about how he’s been able to apply and build upon the concepts learnt at Ritual to create his own unique version of healthy living and ass kicking. The article is less of a prescription of exactly what to do, and more of an example of how you can create your own version of a sustainable healthy lifestyle with the right knowledge, attention to detail, and a little bit of creativity. Whether you’re looking for fresh ideas or just a little bit of inspiration, Michael’s story will not disappoint. If you’ve got some cool tips that help you ‘optimize’, please let us know, we’d love to hear what you do!
Most likely I drink more in a year than you will in your entire adult life, at least I hope so, otherwise you should be very concerned with your lifestyle choices. This is just one of the many components that make the industry that I live and work in far from ideal in encouraging a healthy lifestyle.
Perhaps you also find yourself locked into a career that in order to find success involves 60hr+ work weeks, the constant swilling of sugar-heavy booze-laden libations, non-stop client entertaining – and/or being entertained that often reaches into the ungodly hours of any given night, early morning international skype calls, multiple daily meetings / site visits / lab-sessions, and all too frequent back-to-back flights to random corners of the world? Or perhaps you’re a parent, which is way more demanding than all of the above. Either way, life is a brutal, intense, and unforgiving schedule that often comes with a little extra softness around the belly, many missed sessions at the gym, and longer recovery times when a workout does occur.
I love what I do and wouldn’t have it any other way. We do what we can to maintain a decent physique but it’s a losing battle, especially as we get older. I just didn’t have time to have a six-pack core and lean mature muscle structure. I had to choose – career or “Abercrombie abs”.
… Except that I didn’t. Turns out it’s all about choices, and it’s way easier than I ever thought to have my proverbial “cake and eat it, too” (Disclaimer: there is no cake involved in this journey, nor are there pretzels).
Despite how impossible the following may sound, this year alone I have traveled more for work, put in far longer hours, and dramatically increased high-quality work output compared to any previous year in my professional life. Much of this is an added benefit of the lifestyle adjustments made for my physique that bleed into my work life as well. More on this later. Oh, and I am in my best shape ever. Resting heart rate is averaged at 55bpm, weight is 70.5kg on a 180cm frame, and I have veins showing on my abs, (ok, veins are in remission after trip to Hawaii but they will be back). I am 37 years old and I have less aches and pains than I did when I was 20.
So what the hell, right? How did I overcome such an unhealthy lifestyle to achieve my fitness goals? In a word, Ritual.
To some degree I am referring to the gym Ritual that we have grown to love, the community that drives it forward, and the trainers that should really be called mentors. But what we are really talking about here is “Ritual” as a lifestyle choice, because despite all your best intentions (and no matter how revolutionary a gym concept may be), only you can choose to make the change you want to see.
“When you change the way you see things you change the things you see.”
The good news is that with the right planning, commitment to your goals, and a little help from the people at Ritual, you will not only succeed in your endeavors, you will quickly surprise yourself at how easy it was to get there and how simple it is to maintain the path. So let’s break it down into 4 pillars: Feeding, Resting, Sweating, Ritualizing.
[Note: Each of these pillars are listed in greater detail at end of this post, as a working example of the system that has benefited me]
Feeding – BE STRICT!
· Eat the right stuff, on an optimized schedule, and don’t cheat.
· For more details read blog posts, or just consult one of the coaches.
· Chew s-l-o-w-l-y. Learn to enjoy food again.
· Eat the rainbow. Truck loads of veggies, avoiding almost anything “white”.
· Don’t be a slave to cravings. Keep healthy snacks in case of emergency.
· Buy the best quality food you can afford. Like gas for your car; go for the
higher grade whenever you can. Your engine will last longer!
· Pro-tip: keep hard boiled eggs and almonds stocked.
Resting – I can’t stress how important 8 hours of sleep is.
· Prioritize your time. Trade that hour of TV at night for an extra hour of shut-
eye. Turn off Facebook, don’t get sucked into YouTube, etc. Every minute
you save you can add to sleep. WIN!
· Follow a tight routine so that you are more efficient with your time.
· Honestly, I work 60+hours on average. If I can find ways to squeeze 8
hours in so can you.
Sweating – Sweat Daily!
· Walk often and walk hard.
· Take the stairs.
· Work out smarter and harder; focus on movements, learn to activate the
right things (nobody has time for wasted movements).
· Set alarm(s) to remind you to get physical throughout the day – do push-
ups, sit-ups, etc.
· Keep fitness “in your face”. Have a pull-up bar in a doorway you
pass often, and use it!
· Replace your office chair with a Swiss-ball; do a core exercise on it every
hour (don’t break form!).
· Travel with suspension trainers, or buy a travel kit from the gym.
· Keep track of your output and try to make it fun. Use fitness apps to keep it
interesting. I love the Withings Products and App.
Ritualizing – Make it stick.
· Once you have a feeding plan that works for you, a workout program that
you can enjoy / commit to, and a sleep regime that maximizes your
recovery time, it’s now time to lock it all in.
· Try your best to arrange your day so that each of the above pillars are
performed at the same time each day.
An outline of my daily schedule is attached below.
· It’s scientifically proven that if you do something 7 times in a row it
becomes instinctually a habit.
· This goes for good and bad practices equally!
· If you miss 7 workouts you will quickly slide out of routine.
[Pro-Tip: even if you can’t be bothered to do a full workout, put your clothes on, go to the gym, or just do some air-squats and push-ups for 5 minutes during your scheduled workout time – it will reinforce the ritual. Oh, and pop in and get a Shake at the Fuel Bar!]
· Plan your world around these simple principles. Now stay the course and
make it happen. Commitment is key.
Start with one or two points on each pillar and expand from there. Or go full turkey and own it. Every tiny change WILL make a difference. Instating structured routines will not only yield impressive results but they will also add clarity to your work-flow, and personal relationships. To be honest I really wish I learned all this when I was in my 20’s, but I’m glad I learned to live this way when I did as it’s never too late to start the journey to a healthy and happy work/life balance.
Best of luck and I leave you with Shrek’s word of wisdom, “AROO!”
Be Brave,
Michael
For the geeks:
MICHAEL’S DAILY SCHEDULE (Mon-Sat)
· 8:00am – Wake. Immediately take Resting Heart Rate (using Withings
Bluetooth BPM). Input in Withings App.
· 9:00am – Workout (At Ritual and/or at home)
· 10:00am – “Break-Fast”: Ritual Fuel Bar Shake, 2 hard-boiled eggs.
· 10:30am – Office day begins
· 1:00pm – Lunch: Hawaiian Poke with Salad (no dressing)
· 3:00pm – Snack: More Eggs, maybe some almonds
· 4:00-5:00pm – Dinner (big ass plate of veggies and shredded chicken or
grassfed steak with roasted sweet potato and steamed veg.)
· 6:00pm – Fast begins. No food, drink lots of water, tea, etc.
· 6:00-12:00pm – Work; market visits / guest appearances / hosting
· 12:00am – Sleep
Hosting will mess this schedule up with required eat/drink through the night. After all, you can’t be a boring stick in the mud. I choose to pick one day a week and get all the hosting done in that block if I can help it. I have found Saturday to be the best choice as Sunday is my cheat day and rest day from working out allowing 6 solid days of clean eating during the week.
THE DETAILED OUTLINE OF THE FOUR PILLARS
Feeding (aka Diet) – I prefer to not call it a “diet” as honestly I eat more than almost anyone I know but what I eat and more importantly when I eat is the focus.
– Feeding time – “Intermittent fasting”
– Allows my body to digest and fully absorb daily nutrient intake and has had a pronounced effect on my ability to stay lean and strong.
– Plan meals around work blocks; for example from 6:00pm-12:00am I am very busy hosting clients or working events. So I end my feeding window before 6:00pm.
– After work, no late night snacks, dinners, or drinks (except tea or water) until 11:00am or noon the next day. This 17-18hr fasting period is hard at first but becomes second nature in a few weeks time.
– BONUS: Productivity – during the fasting block I am not eating and thus not taking dinner or snack breaks. This has the added benefit of increasing daily work output, and while of course fortifying and encouraging better digestive health. Triple Win!
When you first start this program you will get bored of “bland” foods until your body adjusts to the removal of food additives and sugars. Suddenly everything will taste so much more vibrant! Roasted Sweet Potato is like candy to me these days, it’s great.
– Feeding Content – “Grub Guide”. Read the Ritual Grub Guides!!! Now implement that sh*t!
– During the feeding window I will eat 3-4 meals depending on if training for an event or just maintaining.
– Lots of clean protein, truck loads of veggies, appropriate amount of clean carbs, and no crap food AT ALL; no sugars, no sodas, and no processed carbs. Eating very clean on the regular means your body will not freak out as much when you have a weekend bender eating Pizza three days in a row (totally did that recently, it was amazing!).
– PRO-TIP: always be the one to make suggestions for restaurant work meetings. You can ensure the restaurant has something “safe” for you to eat. Added benefit is you become the “go-getter” in the office. If you take this role don’t be a dick and make sure the choice has unhealthy tasty stuff for the guys in your office who just can’t handle greens.
– CHEW SLOWLY. I can’t stress this enough. Put your phone down, take your meal to a park bench and chew 20+ times per bite. Think about what you’re eating, how it tastes, your environment, etc. Allow yourself to enjoy your meal.
Resting – Yes, it’s really that important
– Try your damndest to get 8 hours of sleep. Wear a sleep monitor and try to make it a game. Track your sleep and fight for those shuteye moments. Your body truly needs it.
– Trim all the unneeded moments out of the day to add that time to sleep allocation. Basically kill any and all TV viewing and you save a good hour+ a day.
– As I don’t eat after 6:00pm and generally sleep 8hrs after work each night I am already 14hours into daily fast and will be able to smash my first meal right after my morning workout.
Sweating – Do it daily
– Ritual workouts are the best for busy professionals but don’t just rely on the gym to be there for you. Get a set of suspension trainers, kettlebells, pull-up bar, medicine ball, and dumbbells for your house.
– I have pull-up bar in doorway to kitchen, every time I think I want a snack or just pass through I do 5-10 pull-ups.
– Walk when you have the choice, and walk hard. The spike in metabolism is great for continued burning of fat and helps with circulation. Also take the steps whenever you can. Every little bit adds up.
– Make sure to break a sweat every day. Even just a little one from walking hard. I work out for 30 minutes between 9:00am-11:00am every day. If I’m in Singapore it’s at Ritual, if not it’s with home equipment, at the hotel gym, or even in the hotel room. Somedays I just work out for ten minutes, just enough to get a little sweat.
– The key is to DO SOMETHING EVERY DAY. MAKE IT A RITUAL, HABITUAL, SACRED, AND INVIOLATE.
Ritualizing – making it a habit
– Once your feeding, resting, and sweating program is optimized it’s time to lock it in. Set your schedule and build your life around those items.
– By eating, sweating, and resting at approximately the same time every day your bio-rhythms become tightly tuned and your hormones will adjust accordingly. The more strict you are with the schedule the more impactful your system becomes. Your body is primed to work out as it’s expecting to be stressed during sweat time. Your hunger will subside if your I.F. schedule is consistent, and your body will shut down more completely giving your more restful sleep if you have a tighter schedule.
– Added Benefit: Your co-workers and clients will actually find your transparent schedule helpful as they know exactly when and where you will be available for meetings.
Help, but it s still not enough. Sure enough, he needs someone.What s wrong, do you want fried or steamed Brother, I was wrong, I m going now, vomit Wu Buwei led the bag away, and Du Heng was vomited by Wu Buwei The two sounds also made the Adam s apple surge.
Wu Buwei secretly clenched his fist. Although he was not the one who treated Boost CBD Gummies for ED: A Review of Their Potential Benefits him, he was the one who endured the medicine and was the one who gave it to him.The old man in the wheelchair cannot move, and visually, the patient s facial muscles also feel stiff, and he can hardly make any expressions.
This feeling fascinated her. Du Heng and Wang Zhenzhen entered the house, and Wang Shuqiu was already making clinking noises in the kitchen.However, he did not answer Ma Zichen s questions, but called Wu Buwei next to him, Buwei, answer these questions from Zichen.
The second time was during the infusion process. As long as one of him and Kangaroo Male Enhancement: A Unique Option the nurse went over to check on the patient, they would find that something was wrong with the patient.No one is breathing in ED Gummies: Do They Work? Expert Analysis or out, how can you say everything is fine The village doctor asked blankly, What about this Du Heng was pitiful and angry.
A comprehensive examination was carried out. Auntie, how do Male Enhancement Gummies Infused with CBD: A Review you feel Li Qiuhua s voice was a little soft, but it was clear enough for people to hear what she was saying, and she was much more awake.She cried very sadly. But who can be blamed It wasn t her own fault.
There are currently four doctors in the health center.This is the best result. Go and prepare cupping pots and moxa sticks.
Zhang Jinlian glanced at the young mother. The woman had held the child too tightly just now.This Animale CBD Male Enhancement Gummies: Effectiveness and Reviews is too weird. However, Xu Pinglin personally accompanied him to introduce the patient, so he could only shut up and follow behind.
I.
Stop talking, my little cutie sent me a message. Let s talk about it when we have time.After all, there are many types of Western medicines, and they ED Gummies Featured on Shark Tank: Insights and Outcomes are updated very quickly.
Du Heng took a deep breath, Okay, Doctor Guan, how do you want to compete Guan Bo stopped shouting and ED Gummies Do They Work? User Testimonials suddenly looked at Du Heng, You agreed I agreed, tell me quickly.The first headache is in the upper burner, and the water and fire in the kidney tonifying are in the lower burner.
If someone sees it, neither you nor I will get anything good.Looking at Du Heng who was about to move, Wu Insightful Visuals: Exploring ED Gummies in Action Shengnan quickly put on his clothes and ran to the bathroom while saying, Brother, you have changed, you have changed.
What a cruel attack Du Heng took a breath of cold air and decisively gave up using the needle on the sole of his foot.Xiao Ma asked doubtfully, Then what s wrong with the patient The woman looked like she was about to die, as if she would be exhausted if she said another word.
The patient quickly agreed, fearing that Du Heng Will regret it.Although our system still has many imperfections, there are also Some morons are smearing us, but you should know whether our entire medical security system is good or bad for the people.
Also, don t call me little doctor. Even Director He in Dongshan Luqi God dare not call me Gummies for ED Reviews: What Do Users Really Think? little doctor.I won t leave, I Get the things you need out and you can pick me up tomorrow morning.
In an instant, they all stood upright and shouted politely, Hello, Dean.As he spoke, he touched his face with a gloomy expression and found that it was swollen.
Tell me, what s going on Gong Suo, you re finally here.With just a few words and a few questions and answers, the girl s mood suddenly jumped, almost making her dizzy.
What is the form of cooperation Do they have any special requirements Vice President Qiao breathed a sigh of relief.An idea he had never imagined before, could it be.
Could it be.
Then he quickly calmed down his excitement and said with a trembling voice, If I were the director of the health center, the first thing I would do would be to go to Gummies for ED Treatment: User Insights and Results the district bureau Do CBD Gummies Work for ED? An Honest Assessment to ask for money.
Du Heng also noticed the girl s gaze and smiled softly at the girl, Don t be nervous.The smile on the uncle s face Just Reviews on CBD Gummies for ED: Sorting Through Consumer Experiences and Outcomes like the melaleuca, it bloomed extremely brightly, and even my sister in law, who had always been cold faced, also put on a shy smile.
However, Du Heng just glanced at Dr. Ma. He didn t say anything about his embarrassment, nor did he show any special attitude.Du Heng is not very famous in the circle of Western medicine, or even a nobody, but in the circle of traditional Chinese medicine, he is definitely a well known person now.
When he first arrived, Sex Drive Gummies: Natural Ways to Boost Libido the hospital s ward rounds had just arrived at Gong Daoyang s ward.Everyone turned to the side, Dean. What s going on Du Heng walked forward with his hands behind his back, It looks like you just moved in.
As long as Daoyang can be well, don t worry about Chinese and Ranked: The Best ED Gummies of the Year Western medicine.Du Heng squeezed out of the crowd and walked up the stairs.
One general s incompetence exhausted the entire army.Separation of the soul will hurt the mind. If you want to be clear and clear, just We must first calm and replenish the mind, and deep sleep is the best way.
Meng Jingzhe used to only regard these as accidents, but now she feels that the cause and effect of all these can be explained immediately.In the five great worlds of ancient times, Meng Jingzhe once listened to Erye Meng s science popularization.
She has not obtained the power of the queen.Even if she has a human form, she is only a high level sky spider.It turned out to be useful.On the other side, the Duer Luohan in Jia Luoshu s hand quickly blurred and disappeared almost instantly.
At this time, those swords also began to shake violently as the Dragon Chanting Sword approached.In the end, he collapsed all auras and settled all emotions.
Keep knocking Yang Where to Buy CBD Gummies for ED: Finding the Best Sources Gong shouted, and immediately spurted out a mouthful of blood.How did the two second rank bodhisattvas escape the attack of the first rank Best Gummies for ED: Top Picks bodhisattva without any premonition of crisis No, Li Miaozhen s pupils contracted violently, and the streamer that Feijian turned into stopped suddenly.
The Western Regions Blue Gummies CBD for ED: Exploring the Benefits and Effectiveness have been replaced by the Buddha, and the Northeast will certainly not be able to escape from the poisonous hands of the witch gods, so going north to annex the Central Plains is the best choice.At this moment, Meng Jingzhe was a little shocked, and he looked down at the wooden sign in his hand.
Chunyan turned her head for the last time and saw that huge and terrifying body, Climb towards the south.The power of the collapse of the black hole bounced the three peak powerhouses away at the same time.
Meng Jingzhe shook her head.Ye Shenglan was immediately puzzled.Jing and Jian Zun forced her to wake up for a moment.
It is impossible to waste time gathering the descendants Animale CBD Male Enhancement Gummies: Combining Benefits of gods and demons at this juncture.It was too late, and Dafeng s extraordinary powerhouse was discouraged for a while.
Xu Qi an thought this was what she cared about.Huaiqing pursed his lips, nodded, shook his head again, and felt a little aggrieved You never pursued me.It only follows instinct and cannot retain human nature.
Inheriting the bloodline requires too much strength.Reminder, she wasn t happy at all, instead she rolled her eyes and said, You re dead.
While speaking, the huge meat mountain disappeared, and then the sky darkened, Gu God s dark red The body appeared above Xu Qi an, each muscle stretched out, each tendon was tense, and scarlet blood sprayed out from Gummies for ED: Comprehensive Insights and Reviews the two exhaust holes on the back.As for the half step Martial God, Prime CBD Gummies Reviews for ED: Effectiveness and Satisfaction it is basically immortal, and it is difficult to kill super grade ones.
Meng Jingzhe repeated these four sentences repeatedly.Anger, unwillingness, anxiety, and greed are all in his eyes.
It seemed that waiting for her return was his long standing destiny.The masked man is urging Ah Jing to kill Queen Tianluo.
Yerren Island, the Queen of Pearl who had just returned to the settlement of the ethnic group from Yushui, Best ED Gummies: Top Recommendations for 2025 suddenly felt heart palpitations for no reason.Long Yinjian was staying on the shore at this time, staring at Duolu obsessively, like a stone, it seemed to be rooted here.
I will have to look at Fengshui and choose graves for others later.ease.But Meng Jingzhe said again However, if you are able to take the bait to deceive a three year old child, it means that there is something wrong with your thinking.
The sound transmitting stone table was just a bait, and the real trick was the stalagmite dripping water above his head.Jing and Sword Master were not at all surprised when they heard the words.
But then the entire department entered into an inertial movement.When he went upstairs, he saw that Lu Zhongjiang was indeed in the office, and he was explaining something to several workers.
As a last resort, Du Heng He could only walk towards the place of commotion quickly, without even Blue Vibe Gummies for ED: How Effective Are They? bothering to talk to Wu Zhouzhou.When she was packing her things and preparing to How Powerpulse ED Pills Can Enhance Your Performance leave, Wang Zhenzhen suddenly said, Do you have that medicine you grabbed Du Heng glanced at Wang Zhenzhen funny, Have you finished the bottle of medicine I gave you Drank it a long time ago It s over, I just want to ask you if you still have any more If you don t want to help me make some more.
When he rushed into the yard, he just Elite Male Enhancement Gummies: Pros and Cons casually glanced at Du Heng in a white coat, and then ran into the house without looking back.From a poor family to a rich man, since he wants to go out to play, he should have fun.
It will take a few months to transition now. Supreme CBD Gummies for ED: Supreme Reviews and Supreme Results If he is not willing, then I will find someone who is willing.Grinning, his eyes were blurry, his chin was slightly raised, and then he slowly walked towards Du Heng.
Du Heng suddenly felt a little funny. He had treated quite a few patients, especially for treating strokes, and he had gained a bit of reputation.But because of your smoking, the recovery effect is far from what I expected.
With the publication of the Jinzhou Evening News, Du Heng became popular, and their Zisu Hall also became popular.At the Legendz XL Male Enhancement Supplement: A Complete Guide end of the morning s battle, Du Heng treated a total of 62 patients, a slight improvement from last week.
And she didn t seem surprised at all by what Du Heng said.Mineral drugs and insect drugs are similar. They are all in large doses.
Now that the symptoms have become obvious, shouldn t I tell you right Finding Male Enhancement Products Locally away.And Yang Wei is similar, with worries and desires. After completing various examinations, Du Heng did not speak in a hurry.
Taking the procedures opened by Wang Zhenzhen, Du Heng went up to the ward, handed everything to Wang Shiyuan and said, You can live here with peace of mind.But after Zhao Xinfang heard this question, he seemed hesitant.
The answer I got was similar to what Du Heng said, but the doctor who asked the question also said that he did not dare to prescribe this prescription.Not long after, he turned on his computer, pulled up the keyboard, and started typing.
I have been busy treating patients and focusing on the general development of the health center, but I have neglected the wards that are most prone to problems.If you are not the director of the health center, you will have to pay for it yourself.
Moreover, the family members have to stand against the wall and cannot move randomly, otherwise Just blocking the nurses and Xiao Li who were running in and Amazon CBD Gummies for ED: Your Buying Guide out.Du Heng couldn t describe that kind of expression. There seemed to be disdain, impatience, sarcasm, etc.
After listening to Liao Quansheng s words, the couple stopped what they were doing with sad faces, My girl s condition has become more serious in the past two days.I started scraping gently up and down with the scraper, and then slowly increased the force.
The problem is the same as that of normal people. In the future life, just don t get cold or get hurt.Under normal circumstances, the Department of Traditional Chinese Medicine of the Province No.
foot pain treatment, it is a dialectical treatment based on the whole person.The man s tone was too aggressive. The woman s temper has risen.
A few people Roman ED Pills: How Effective Are They? were able to control it with a little effort.Wang Juguo took out another dry cigarette bottle and prepared to take another one.
Even your friends couldn t hold you back. This doesn t look like a light drinker at all.Director Zhou still looked aggrieved, as Consumer Insights: Little Blue Gummies for ED Reviews if he was too angry to speak.
In addition, medicines for removing blood stasis, resolving phlegm, and medicine for insects were used.
