If you’re visiting today from Gretchen Rubin’s “The Happiness Project” on Slate, welcome! We share a common interest in the science and art of happiness and fulfillment – and I’m glad to meet you.

Adding to Gretchen’s great list, one thing I’ve learned about happiness and fulfillment over the past year is from peak performance coach Tony Robbins. A simple but powerful formula:

• We’re unhappy when our Life Conditions (”LC”) are not equal our Blueprint (’BP”, ie, our model for how we think things should be).
• When that happens, we have 3 choices: 1) we can change our LC; 2) We can change our BP; or 3) We can blame – ourselves or others for our circumstances.
• That third choice doesn’t really change anything, so our only real choice is to change our LC or change our BP! (Yet how many of us spend much of our time and energy doing the least powerful choice among those options?)

What’s YOUR take? What’s the most powerful thing you’ve learned recently about the science and art of happiness and fulfillment? Please share your thoughts and comments here on the blog.

And if you’re on Twitter, please drop me a line there, I’d love to follow you and learn together!

Just received my most recent fitness results, which I’m measuring over time via hydrostatic analysis, the gold standard and most accurate method for measuring body composition.

I’m publishing the results here, because a public commitment is a great motivational tool for staying on track to my goals.

In future posts, I’ll talk more about how I accomplished these results, with some suggestions for how YOU might achieve similar results.

Results Over The Last Four Months:

• Body fat %: reduced from 15.7% to 12.1% (now in the 95th percentile for my age; further improvements are for athletic or cosmetic purposes, not necessarily for health)
• Lean Muscle %: increased from 84.3% to 87.9%. It’s hard increasing muscle mass at the same time you’re decreasing body fat, so I’m pleased with the results, which I’ve accomplished through “Static Contraction Training“, a method of strength training that I first heard about from Tony Robbins. SCT has enabled me to get the greatest results in the least amount of time each week. To learn more about how to get started with Static Contraction Training, I recommend Pete Sisco’s excellent resource of training information on Static Contraction Training. Pete’s the best!
• Cumulative Over The Last Eleven Months: Gained 6.5 pounds of muscle; lost 12.5 pounds of fat.Net, I’m well on my way of transforming my body through fitness and nutrition.My goals for the next quarter: 1) continue to increase functional strength; and 2) keep body fat constant and add 3-5 pounds of lean muscle mass.

Charts that show my results over the past eleven months, since February 2007:

Body Fat Percent:

Lean Muscle Mass Percent:

Change in Lean Muscle and Body Fat in Pounds:

Related strength training tip: I have been using NewGrips to cushion my palms and fingers and add strength to my grip so I can lift even heavier weights. NewGrips are made of neoprene and I’m finding are much better than traditional weight lifting gloves. I bought these, use them every workout and think these are the best weight lifting grips around. If you decide to get a pair, I’m linking to NewGrips with an affiliate link, meaning I get a token commission if you click from my link and purchase a pair of NewGrips from the manufacturer. – David Eckoff

Additional links:

Strength Training: Unpacking New “Streamline SR” Fitness Equipment (August 25, 2007)

Fitness Results: Break Out Quarter! (Quarterly report, August 29, 2007: gained another 6.1 pounds of muscle; lost another 2.85 pounds of fat):

Strength Training with Static Contraction Training: results after ten months (Quarterly report, May 17, 2007: gained another 1.2 pounds of muscle; lost another 2.95 pounds of fat )

Strength Training with Static Contraction Training: results after four months (November 23, 2006)

I recently attended a presentation by Dan Heath, co-author of the best selling book “Made to Stick“. Here is a summary of the most interesting things I heard about why some ideas thrive while others die – and how to improve the chances of worthy ideas.

“With millions of ideas clamoring for attention, you’ve got to figure out how to get attention,” Heath said. “You don’t necessarily have to be a creative genius. There are templates for ideas that stick.”

Heath developed the book by first asking the question, “What makes naturally sticky ideas stick?” He then set out to reverse engineer that and arrived at six traits that successful ideas have in common:

UPDATE: the original article below describes my first ten months training with SCT. Here are additional links to updated results:

• Fitness Results Over One Year: Transforming My Body Through Fitness and Nutrition (January 13, 2008)
• Strength Training: Unpacking New “Streamline SR” Fitness Equipment (August 25, 2007)
• Fitness Results: Break Out Quarter! (Quarterly report, August 29, 2007: gained another 6.1 pounds of muscle; lost another 2.85 pounds of fat):
• Strength Training with Static Contraction Training: results after ten months (Quarterly report, May 17, 2007: gained another 1.2 pounds of muscle; lost another 2.95 pounds of fat )
• Strength Training with Static Contraction Training: results after four months (November 23, 2006)

I joined Turner Athletic Club in February 2006. After building a base of cardiovascular fitness, I added a type of strength training to my workout routine called “Static Contraction Training” (SCT) that has yielded outstanding results.

To learn more about how to get started with Static Contraction Training, I recommend Pete Sisco’s excellent resource of training information on Static Contraction Training.

I started the program ten months ago and I’m amazed at the increase in strength I’ve achieved:

• My SCT benchpress has increased from 380 lbs to 510 lbs in 10 months (34% gain)
• My SCT single-leg press has increased from 790 lbs to 1,100 lbs in 10 months (39% gain).Why single-leg press? I had to switch from dual-leg press to single-leg press, because there are not enough weight plates in the gym to get to 2,200+ lbs I would need for a dual leg press – no kidding!

Here are two charts show my strength gains over the past 10 months:

When you look at the trend charts, you’ll notice a dip in January due to a special cause: I was unloading 45 pound plates from the barbell without paying attention to my form, and as I was making a twisting motion from the barbell to the weight rack, I pulled a muscle in my lower back. Not only was this extremely painful for a few weeks, it temporarily took me out of the momentum I had for my strength gains. The good news is that by mid-February, I was back on track, with continued consistent strength gains.

More measurements: Twelve weeks ago I had my body composition measured by a hydrostatic test (the most accurate method, considered the gold standard measurement):

• Lean muscle mass: gained 1.2 pounds of muscle over the past 12 weeks (that’s good for my 158 lb frame)
• Fat: lost 2.95 pounds of fat over the past 12 weeks (that’s good for my frame)
• Body fat %: reduced from 19.5% to 17.8% over the past 12 weeks (considered ideal for my age; further improvements are for athletic or cosmetic purposes, not necessarily for health)If I continue at the same pace, then over the next 12 months, I will gain almost 5 pounds of muscle mass and further reduce my body fat percentage.

What is SCT?

• Read my summary here. But big picture, Static Contraction training is a method of strength training that I first heard about from Tony Robbins. SCT has enabled me to get the greatest results in the least amount of time each week. To learn more about how to get started with Static Contraction Training, I recommend Pete Sisco’s excellent resource of training information on Static Contraction Training. Pete’s the best!

What I like about SCT:

• I achieve maximum results in minimal duration workouts – a good use of time vs. results
• I know I can always find a way to get to the gym for strength training once every two weeks
• I am incredibly motivated by the results I see week by weekLessons learned:
• Get yourself into a peak state (physical and mental) just prior to each lift, and you can lift even more weight. I learned how to do this from Anthony Robbins. (Similar to what I learned to do for before I walked barefoot on 1,200 degree hot burning coals during Tony’s “Unleash the Power Within” seminar.)
• Be sure you are also doing work to stregthen your core, and as part of that, your abs. This is important for your lower back.
• Pay extra attention to your form when you load and unload 45 pound plates to and from the barbell, so you don’t pull a muscle in your lower back.Important: before attempting any of this yourself, read instructions from the experts, so you understand the safety equipment required. Stating the obvious: if you don’t use the required safety equipment, and you drop a 500 lb barbell on your chest, you could be seriously injured or worse.

Related strength training tip: I have been using NewGrips to cushion my palms and fingers and add strength to my grip so I can lift even heavier weights. NewGrips are made of neoprene and I’m finding are much better than traditional weight lifting gloves. I bought these, use them every workout and think these are the best weight lifting grips around. If you decide to get a pair, I’m linking to NewGrips with an affiliate link, meaning I get a token commission if you click from my link and purchase a pair of NewGrips from the manufacturer. – David Eckoff

Related Links:

Fitness Results Over One Year: Transforming My Body Through Fitness and Nutrition (January 13, 2008)

Strength Training: Unpacking New “Streamline SR” Fitness Equipment

Fitness Results: Break Out Quarter! (Quarterly report, August 29, 2007: gained another 6.1 pounds of muscle; lost another 2.85 pounds of fat):

Strength Training with Static Contraction Training: results after ten months (Quarterly report, May 17, 2007: gained another 1.2 pounds of muscle; lost another 2.95 pounds of fat )

Strength Training with Static Contraction Training: results after four months (November 23, 2006)

Updated 6/13/2010:

I get so much inbound traffic to my blog to this article about the “Best Burgers… in Atlanta”, I’ve written an update that includes my reviews of burgers in Atlanta – and my pick for for very best burger in Atlanta.

Best of the Best:

Flip burger: "Bacon & cheese"

1. Flip Burger Boutique: By far, the best-tasting burger in Atlanta.

Good: Unbelievably juicy and flavorful burgers with wide variety of unique burger choices (see menu). 100% grass-fed beef (according to menu). One size: 5.5 oz (not huge, but 5.5 oz of awesomeness). Some people complain that the burgers are expensive, but I disagree ($7.50 for an amazing bacon cheeseburger isn’t unreasonable). Milkshakes are quite awesome and unique – my favorite is nutella + burnt marshmallow; (other milkshakes: krispy krème, coffee + doughnut, spicy chocolate mole, pistachio + white truffle, foie gras). Really liked the panko & parmesan zucchini fries with gremolata mayo. Small jar of house-made b&b pickles are an extra for $2 and were really good.

Bad: Crowded, expect to wait for a table. Milkshakes are expensive.

Ugly: Atmosphere (decor and music) is like a NYC or Miami club – and comes across as try-hard. Bad techno-pop is too loud.You can eat at the bar, but the bartenders are pretentious – they avoid eye contact with customers and seem to try to avoid being helpful. Review your check at the bar: bartender ran my card on someone else’s much more expensive tab.

Wish: A burger as good as Flip, without the techno-pop club atmosphere and too-cool-to-provide-service bartenders.

Location: 1587 Howell Mill Rd NW, Atlanta, GA 30318

Menu: Flip Burger Boutique menu

2. George’s: Neighborhood favorite. Since 1961.

Good: Delicious burgers with a bun that is just-right. Un-freakin-believable onion rings (my favorite onion rings anywhere). Expanded outdoor patio seating with overhead ceiling fans. Long-time wait staff is friendly and gets the job done. Choice of 8 oz or 5 oz burger. Authentic:  hole-in-the-wall restaurant/bar not trying to be anything that it isn’t.

Bad: Nothing.

Ugly: Nothing.

Wish: More seating outside (your wish is granted!)

Location: 1041 N Highland Ave NE, Atlanta, GA 30306

Menu: George’s menu

Farm Burger grass-fed burger

3. Farm Burger: Grass-fed burger bliss.

Good: 100% grassfed beef that is dry-aged for two weeks and ground daily. Menu is seasonal and sourced from local farms. I like that Farm Burger has a clsoe watch on its supply chain for the meat it sources. Grassfed beef is sourced primarily from Moonshine Meats of Athens, Georgia (a cooperative committed to ethically raised cows, started by Farm Burger partner Jason Mann and supplemented by other local ranchers). Brisket chili is really, really good, don’t miss it.

Bad: Possibly a long line to place your order.

Ugly: None.

Wish: Milkshakes added to the menu. Abita root beer is okay, but not great – would like to see a better root beer on the menu. A Virginia Highland location.

Location: 410b W. Ponce de Leon, Decatur, Georgia 30030

Menu: Farm Burger menu

Grindhouse burger

4. Grindhouse Killer Burgers: A great choice for lunch in the Sweet Auburn Curb Market

Good: freshly ground certified Angus chuck and brisket for these 1/4 lb burger patties (that are thinner than Flip and Farm Burger) were classic. I liked the potato bun – sourced from Martin’s in Pennsylvania, owner Alex Brounstein describes it as “the best hamburger bun in America”. Casual sit-at-the-lunch-counter atmosphere. Crinkle-cut fries just like I remember from Friendly’s in New England in the 80’s. Laid back and friendly staff. Free parking in lot with ticket validation. The price is right.

Bad: n/a

Ugly: n/a

Wish: n/a

Location: 209 Edgewood Avenue Southeast, Atlanta, GA 30303-3012

Menu: Grindhouse Killer Burgers menu

(Photo credit: Grindhouse burger by marklarson)

More from around the web:

Atlanta: Top 10 Burgers (BlackBook)

Best Atlanta Hamburger (CitySearch)

Looking for the Best Burger in Atlanta (Sneaky Sunday)

Flip Burger Boutique review (Creative Loafing)

Farm Burger review (Creative Loafing)

Grindhouse Killer Burgers review (Atlanta magazine)

##

Original article, March 30, 2007:

As we head into the weekend…. If you’re in town for the Final Four, and looking for a great burger, the Wall Street Journal recently ran an article profiling the best burgers in the country. Not only were three Atlanta restaurants featured, one of them was selected as having the best burger in America.

In addition to WSJ’s picks below, I can suggest George’s in the Virginia Highland neighborhood (my pick for best burger in Atlanta) and Vickery’s in Midtown.

More: AOL City Guide “Atlanta Best Burgers”

From the Wall Street Journal article:

I think the best burgers in America are…in Atlanta.

The Vortex, a pseudo-biker joint that you enter through a human mouth, serves an estimable burger, as good as any in Tinseltown. Even better is the well-charred number with beautifully crisped thick-cut bacon at the Earl, in East Atlanta.

But the outstanding hamburger experience I found in an odyssey of several months and thousands of miles was at Ann’s Snack Bar, a justifiably renowned little diner on a broken-down industrial stretch of highway.

Miss Ann, as habitues call her, is a woman of commanding style and ready banter. She works alone at her grill, patting each ample patty lightly as she sets it down. Her masterpiece, the “ghetto burger,” is a two-patty cheeseburger tricked out with bacon that she tends closely in a fryolator.

Observing Miss Ann in action would be enough of a show, one perfected over many decades. But while she demonstrates the extreme economy of motion of a superb short-order cook, she simultaneously carries on a running dialogue of lightly sassy repartee with customers she knows.

Then Miss Ann dusts your almost-ready patties with “seasoned salt” tinged red from cayenne pepper. It looks like a mistake, too much, over the top. But when you get your ghetto burger in its handsomely toasted bun envelope, you regret doubting the lady for one second. The big burgers stand up fine to the spice. This is the next level in burgerhood. And it just barely fits in your mouth.

UPDATE: the original article below describes my first four months training with SCT. Here are additional links to updated results:

Fitness Results Over One Year: Transforming My Body Through Fitness and Nutrition (January 13, 2008)

Strength Training: Unpacking New “Streamline SR” Fitness Equipment (August 25, 2007)

Fitness Results: Break Out Quarter! (Quarterly report, August 29, 2007: gained another 6.1 pounds of muscle; lost another 2.85 pounds of fat):

Strength Training with Static Contraction Training: results after ten months (Quarterly report, May 17, 2007: gained another 1.2 pounds of muscle; lost another 2.95 pounds of fat )

Strength Training with Static Contraction Training: results after four months (November 23, 2006)

To learn more about how to get started with Static Contraction Training, I recommend Pete Sisco’s excellent resource of training information on Static Contraction Training. 

I joined Turner Athletic Club earlier this year. After building a base of cardiovascular fitness, I’ve added a type of strength training to my workout routine called “Static Contraction Training” (SCT) that has yielded outstanding results.

I started the program about four months ago and I’m amazed at the increase in strength I’ve achieved. My SCT benchpress has increased from 380 lbs to 470 lbs (24% gain); and my SCT single leg press has increased from 790 lbs to 1020 lbs (29% gain). I’ve had to switch from dual leg press to single leg press, because there are not enough weight plates in the gym to get to 2,000+ lbs I would need for a dual leg press – no kidding!

Two charts that show my progress:

I first heard about SCT from peak performance coach Tony Robbins. Developed by Pete Sisco and John Little, SCT generates ultra high intensity in each relatively short duration workout. 

If you’re looking to to learn more about how to get started with Static Contraction Training, I recommend Pete Sisco’s excellent resource of training information on Static Contraction Training. Pete is the best!

What is SCT? In summary: starting from your strongest range of motion, lift the maximum (very heavy) weight possible and hold in a stationary (but not “locked out”) position for 5-10 seconds. If you can hold the weight for more than 10 seconds, it is too light.

Unlike traditional strength training, perform a single maximum intensity “rep” within only your strongest range of motion – and do not perform multiple sets. Instead of a 3x per week routine, each session is so intense that it is necessary to get 1 to 2 weeks of rest before your next workout.

Critically important: write down the amount of weight lifted, and the next week lift an even heavier weight.

There are three underlying principles:

1. Muscles grow in response to high intensity overload. 
2. The higher the intensity of muscular output, the shorter the duration must be. (For example, you can run very fast but only for about 100 yards. Or, you can run for 26+ miles, but only at a slower speed.) If you want a very high intensity workout, it must be very short.
3. To progress toward your physical goal, you need to increase the intensity of each workout. And the more intense your workouts, the more rest time you need between workouts.

Even though this workout is short in duration and only once a week, it is extremely physically and mentally demanding.

What I like about SCT:

Related strength training tip: I have been using NewGrips to cushion my palms and fingers and add strength to my grip so I can lift even heavier weights. NewGrips are made of neoprene and I’m finding are much better than traditional weight lifting gloves. I bought these, use them every workout and think these are the best weight lifting grips around. If you decide to get a pair, I’m linking to NewGrips with an affiliate link, meaning I get a token commission if you click from my link and purchase a pair of NewGrips from the manufacturer. – David Eckoff

UPDATE: the original article above describes my first four months training with SCT. Here are links to updated results:

Fitness Results Over One Year: Transforming My Body Through Fitness and Nutrition (January 13, 2008)

Strength Training: Unpacking New “Streamline SR” Fitness Equipment (August 25, 2007)

Fitness Results: Break Out Quarter! (Quarterly report, August 29, 2007: gained another 6.1 pounds of muscle; lost another 2.85 pounds of fat):

Strength Training with Static Contraction Training: results after ten months (Quarterly report, May 17, 2007: gained another 1.2 pounds of muscle; lost another 2.95 pounds of fat )

Strength Training with Static Contraction Training: results after four months (November 23, 2006)

PC World published an article “The 100 best products of the year“.

Of PC World’s top 100, products that I use regularly include #17 Google, #36 Apple iPod, #45 Ultimate Ears Super.fi 5 Pro and #69 Rhapsody

I would add the following favorites to the list: