Scott Colby (@ScottColby) is fitness & nutrition expert and coach based in Colorado. In recent years he’s moved from being a traditional personal trainer to being an online entrepreneur, creating the Fit For Photos workout and nutrition course.
This conversation focuses on issues relating to health and wellness specifically aimed at creative professionals. We discuss the effects of deadlines, studio culture, and stress on creativity and energy. Scott shares some tips for dieting and how to structure a morning routine that aide productivity, energy, and ideas.
Read more about Scott on his website, ScottColby.com or his podcast, The Power to Change

 
Show Notes & Links

Scott created the Fit For Photos coaching program, and also runs fitness adventure holidays
His earlier niche was “abs”, where he was blogging as “The Abs Expert”
Typical ailments that affect office workers: extended sitting, stress, late eating, greasy/convenience food, lack of sunlight, obsession
“Your health has to come first before your other big dreams.” ← Click to Tweet
Debbie Millman mentioned energy management over time management on her podcast episode
“Nutrition will affect how you feel during the day” ← Click to Tweet
Try to avoid your phone and all social media first thing in the morning
Scott’s Green Smoothie ingredients: Unsweetened almond milk, spinach or kale, avocado, vanilla protein powder
Protein bars are glorified candy bars (unless you make it yourself)
The “1800 Diet” — as if you lived in the year 1800; essentially seasonal, organic, local, and whole foods (eg no Twinkies)
A quick search on Amazon for “diet books” will yield a ton of results
Exercising can help with depression
Interval Training, alternate high- and low-intensity
Tabata Intervals (four-minute training)
Bear crawls


Prescott is too anxiety-ridden to take on meditation
7-Eleven Big Gulp
The Miracle Morning by Hal Elrod
Think and Grow Rich by Napolean Hill
Napolean Dynamite
Scott’s page on Facebook

Tools

FocusBooster, Pomodoro Timer for your desktop
Nike Fuel and FitBit, fitness trackers
Noom Walk app for Android
Runtastic apps for iPhone and for Android
Google Sheets
My Fitness Pal app for tracking food

Techniques

Schedule times during the day to get outside, away from your desk
Use the Pomodoro Technique (50/10 as Scott prefers) to take mandatory breaks
Remove processed sugar; replace with a green smoothie
Schedule time to eat! Especially useful if you’re an obsessive person who loses track
Experiment with a “Digital Detox” during your day
Avoid deli meat which contains a lot of nitrates
Keep raw nuts or fruit in the office, especially when plans change suddenly
Change your setting to stimulate creativity; go outside, listen to a podcast, try silence

Habits

Reduce the amount of sugar you eat during the day
Confessing your struggles (eg, chocolate) is the first step to addressing them
Plan ahead to eliminate simply reacting
Opt for single-ingredient foods, where the only ingredient is the thing itself
Build a relaxation or meditation practice (even two minutes)
Practice S.A.V.E.R.S. (Scribing, Affirmation, Visualisation, Exercise, Reading, Silence) in the morning