Lessons from my 1st Interview

So I recently got to interview a very inspirational guy, Dai Manuel, for my podcast and YouTube channel. It was a great experience with some really awesome discussion - no surprise given my subject.  In addition to all the great content, I learned a ton since this was my first web-based interview, so I thought I'd share what I've learned.

the setup
I used Skype to do the interview, and a piece of software called "Call Recorder for Skype" from ecamm Networks that lets me record the video chat and split the two halves into their own movie files. It's a very cool feature.  This allowed me to let each side of the conversation be focused on, rather than having the screen split. It also allowed me to be off camera while Dai was talking so I didn't have to worry about how I looked.  I don't mean whether I looked good or not, but if I had to move out of the shot for some logistical reason or something like that. It just allows the viewer to focus on the speaker more than a distracting side image.

I used a 13" Retina MacBook Pro with a Core i7 processor, 16GB of RAM and 1TB SSD, and for audio, I used the built in mic and speakers.  I was connected over WiFi, but would have preferred a hard wire. I had also run an extension chord and power strip to be sure I wasn't on battery power.  Stupidly, I turned the power strip off about 10 minutes before the call without thinking as I'm big on saving electricity.  That strip also powers my treadmill, but was off, so I figured, "Hey, let's save the planet." It's a habit. See how it may have mattered in the quality section.

Dai was on his iPhone, and had the Apple headset plugged in for his audio.

I also had my Canon Vixia camera running on the side, focused on the screen as a backup just in case.

quality
Having shut off the power to my laptop, the processing power was throttled back. This ended up mattering in how well the recording was keeping up with the video chat (mainly the frame rate). If you watch the video, you'll see some periods where there's jagged movement.  The call also dropped twice, which could have been my WiFi, the load on my computer from doing an HD recording.

Audio was interesting. Dai's voice was very loud because he was using a headset, while mine was pretty soft.  I had to adjust the audio tracks for both of us to compensate for this. Also, because I was using my built in speakers and mic, my audio track included a low-fidelity capture of Dai's voice (what my mic picked up through my speakers). As much as I don't want to use a headset, I will think about it strongly next time to avoid this. It wasn't a huge problem overall, but there are moments where we're talking simultaneously, or where the way I've edited things makes it awkward (he says something, then I pull my video/audio in to ask the next question, and you hear the end of something you just heard him saying).  An alternative would be to use a dedicated mic, and shield it a bit so it picks up less audio from my computer.

I do think the audio from the headset - while certainly loud enough - was not as clear as I'd like. It could just be the Skype connection, but I'm guessing it was also the headset itself. It's an OK mic, but not amazing.

running the show
I didn't establish rules for the interview. That is, I didn't act as a director. Dai had a lot of great things to share, and I didn't want to cut him off. I had sent him the questions just before the interview, so he was naturally covering the material I was hoping to get into.  I didn't realize it at the time, but this lead to really long cuts of Dai talking, and less of an interview.  I'm overall fine with this as I think the material is great, but it taught me a lesson for next time in case the material isn't flowing as well or the interview is going way off topic - I should have established a gesture or something to insert myself so I could keep the interview to my intended topics and questions.

I lucked out here, and think the others I've reached out to for interviews will also be fine, but as I say many times, luck is not a strategy.

split personalities
The split video files were really cool, and I definitely liked this approach better for such a long interview (31 minutes) than having both of us sharing the screen. With the audio issue I mentioned above, I don't think it would have worked to have it all simultaneous since everything Dai said would come with the version my mic picked up layered over it. While you don't have to split the video (you get a combined file, and then have drag-and-drop filters you plop the file on to create the split versions), you have to say you want this upfront as the output file is different (it's essentially a 32:9 file made of two 16:9 images side by side versus creating a single 16:9 image that's split between an 8:9 of me and 8:9 of Dai). That means I couldn't really opt to go back to a side by side. So I was committed to it.

Luckily, ecamm built in a droplet to split out audio sides separately from video sides (you can get both together, or separately).  There are times when I wanted to clean up the audio tracks a bit, and needed them separated from the video.  These filters alone made Call Recorder worth the price (it was $29.99).

The downside to this approach is that I ended up with lots of back and forth between us. I could just cut back and forth, but it felt too choppy, so I used transitions. Every time I use a transition, I'm reminded of a Simpsons episode where Homer makes a dating video of Ned Flanders using a kid's video editing board Lisa has.  He uses a star-wipe effect between each cut scene, and Lisa warns him that it's too much.  He pushes back, insisting you can never have too much star wiping.  Lisa was right, but the video is hilarious.  Anyway, that always makes me concerned I've overdone it with the jazzy transitions.  I scaled back to really simple fades most of the time as the novelty wore off and I ended up almost feeling nauseous from all the cubed-wiping and card flipping going on as Dai and I went back and forth.

editing takes time...lots of time
I spent two days editing the 31 minute final product. Part of that was time I lost because of a computer problem, but a lot of it was nitpicking trimming clips, aligning audio, and trying to get nearly 50 minutes of content down without losing the point. I honestly wouldn't have cut anything, but it was too long for most viewers. So if I was going to cut, it had to be well done and the essence of everything Dai was saying had to be intact.

in the end...
I think the content is what made the interview solid. Dai's an amazing guy, and really gave of himself in a very real way in the interview, and you can't help but be inspired coming out of it.  I was inspired myself by his words, and also by what I'd do differently next time.  In summary:

• make sure my laptop is plugged in, and all other programs are quit
• establish rules of engagement so I can be the director and get the interview I'm looking for
• find a better way to capture audio on both ends (in case the next person uses a setup like I had), or ensure we don't talk over each other
• make sure I have solid editing time blocked out
• make sure your interviewee is willing to help promote the video and earn the right to check in to make sure they do

I had a great time doing the interview, and really enjoyed watching the finished product with my wife. Creating inspiring content for others is another way to enlighten.your.body.

Podcast Episode 009 - enlighten.interview: Dai Manuel

The first interview from newbodi.es, we are honored to bring you the inspirational and motivational Dai Manuel, COO of Fitness Town and one of the top health and fitness bloggers in the world. Dai has a similar story to mine with a background as an overweight teen, then changing his life and working to change the lives of others.

If you enjoyed this video, subscribe on YouTube or get the podcast on iTunes and spread the word. It's one more tool I'm giving you to help you enlighten.your.body.

Podcast Episode 008 - clean14

enlighten.your.body by cleaning your life of the things that you shouldn't be putting in it. clean14 is a challenge we've started on facebook for people to find things they eat, drink or (worse) smoke, and take them out of their life. learn more and join the challenge at http://www.newbodi.es/clean14.

this video ties to a post I did on the clean14 challenge.

If you enjoyed this video, subscribe on YouTube or get the podcast on iTunes and spread the word. It's one more tool I'm giving you to help you enlighten.your.body.

Podcast Episode 006 - Q&A: how do I make sense of all the conflicting advice?

there are so many people and companies out there telling you to do something to lose weight - and plenty of others insisting you never do that. eat meat. don't eat any meat. drink lots of water. don't drink anything. live on fruit. don't eat fruit. we help you figure out how to process all this conflicting advice to find a path forward for you to enlighten.your.body.

If you enjoyed this video, subscribe on YouTube or get the podcast on iTunes and spread the word. It's one more tool I'm giving you to help you enlighten.your.body.

Podcast Episode 003 - I get bored at the gym, what should I do?

building from episode 2 on motivation, we dig into finding exercises you actually enjoy so you don't find yourself bored when working out or procrastinating to avoid something you don't enjoy.

this episode is tied to a blog post I did called "Q: how do I stick with it? (Part II)".

If you enjoyed this video, subscribe on YouTube or get the podcast on iTunes and spread the word. It's one more tool I'm giving you to help you enlighten.your.body.

Podcast Episode 002 - Q&A: How Do I Stay Motived

what motivates you to be healthy or to workout? is it something external to you that's fleeting, like trying to lose weight for a school reunion, wedding or beach season? this episodes talks about finding a lasting and profoundly personal motivation within you that endures to drive you to be healthier.

this is the video that ties to a blog post I did called "Q: How do I stick with it? How do I do what I know I should, but just don't do? (Part I)".

If you enjoyed this video, subscribe on YouTube or get the podcast on iTunes and spread the word. It's one more tool I'm giving you to help you enlighten.your.body.

R&R - Rewards & Rejuvenation

I was recently reading an issue of Bicycling magazine (the last free issue I got for buying my Trek, alas), and it had a great piece on 7 people (5 individuals and one couple) who lost weight on their bikes that used rewards as an incentive to stay in it and get even more of a rise from reaching their goals. This is something I've believed in, and seen work for several people around me. I want to take the idea one step beyond this and misuse the abbreviation R&R to get there. Instead of R&R standing for 'rest & relaxation', I want to take a more active interpretation, and call is 'rewards & rejuvenation'.

Be sure to see my YouTube videos on r&r (part 1 and part 2).

rewards
Rewards is what the magazine was talking about. The individuals in the story did something really nice for themselves when they reached their goals (most bought new bikes, but some went on a big 'ridecation' to a destination they always wanted to go, which is a great idea). In addition to giving yourself a big reward for hitting your ultimate goal, you should tie this into the idea I discuss in my 10 principles around setting goals, both near and far.  You can have your ultimate goal - say losing 50 pounds - but you should have a series of intermediate goals to keep you going along the way. You could have five 10 pound goals, for example. Or, if you're running, the example I always give is not thinking about the total goal distance, but pick a spot a bit out in the distance, like a street sign or building, run to it, and then pick another.  Ultimately, you get to the big goal, but you do it in manageable pieces rather than staring at this big, daunting goal that seems too far off and out of reach, which can discourage many people to the point of giving up.

So as you hit those mile post goals - whatever they may be - give yourself something to celebrate. One person in the article had road races as her intermediate goals, and she bought herself an official jersey at each one as her reward for finishing (for those who don't know, these can range from $75-200, so it's no small thing).  I love that idea.  She bought a new bike when she had completed the races and hit her goal weight.

A concern you may have is that this can cost a lot of money. True, but what are you doing today that costs you that also keeps you from your goals?  Is there a food or bad habit you need to give up to get there? Does that come with a price? As part of the clean14 challenge, I'm giving up coffee and soda. I can easily see what those two things cost me a week - at least $20 a week, or $1,000+ per year.  Wow.  One of the people in the article quit smoking, and set aside the money from cigarettes to buy a really nice bike when he made it to the end while buying some gear and equipment along the way as his interim rewards.  Brilliant.  As he put it, he was spending the same amount of money, but it was to save his life rather than end it this time.  Even more brilliant.

The one thing to be mindful of is not to use food as a reward. That reinforces the wrong habits. Pick something tied to what you're trying to achieve. A good friend bought himself a custom pair of NikeID shoes when he had run a milestone distance (he hated them, incidentally). So if you're trying to lose weight, don't reward yourself with a cheesecake, ok?

rejuvenation
This part is easy to confuse with rewards, but that just depends on what you choose.  Along the path to reaching our goals and changing our lives, we can get tired. We can get injured. We can get discouraged. Be mindful of this, and find little ways to reset yourself when you need it. A fresh hair cut, a spa day, a weekend away, a ball game or any other way to stop, reset, have fun and release a bit. I'm particularly fond of hair changes as they can make you feel new and different, which can really help you reset when you need it most. I tend to shave my head every now and then. My wife makes fun of me for saying it's cathartic, but it is in a way. It's a sort of symbolic cleaning and restarting.  A massage can be, as well, as can a good session in a sauna or steam room.

Whatever it is, don't forget to give yourself a clean start from time to time.

So you reward yourself as you win your way to your ultimate goal, and keep yourself fresh and rejuvenated by being mindful of your need for this along the way as you enlighten.your.body.

Eat Your Kids Scraps - Just Make Them The Right Scraps

You hear a lot from parents of toddlers about how they put on a bunch of weight eating their kids leftovers. Parents, you know the drill, you give your kids chicken nuggets, mac and cheese, peanut butter and jelly, etc, they eat some of it (hopefully enough to fuel their little bodies), and then have scraps to throw out. Invariably, you eat the scraps rather than tossing them.

I was guilty of this.  It adds pounds to parents, for sure.

So I cut that out. It helped.

But I realized that I've been eating my son's scraps again. And it's not resulting in weight gain. Why? The issue wasn't the scraps. It's what the scraps were made of. You have to get to the root cause of the issue. If you are feeding your kids processed foods, eating those scraps will be other than good for you, to put it nicely. But why not realize that these foods aren't good for them, either?

Last night, I had peas, carrots and chicken from my son's plate. They were all tasty and totally good for me. More importantly, they were good for him.

So, yeah, cutting out scraps of not-great-for-you food is a good idea, but cutting the not-great-for-your-kids food in the first place is the best idea. Set the right example and provide the right things for their growing, little bodies. To start, enlighten.your.body,

2013 By The Numbers

As 2013 closes up, I took a look at my tracker spreadsheet (get yours here) that I use as part of the first of my 10 principles, which is "track it" (see the video on our YouTube channel).  What I saw was pretty interesting in the last column, which sums up each row of the table - be it an exercise or some body stat.  I thought I'd share a few of the stats - keep in mind, I didn't do all of these things every day (for instance, I only started cycling in July, and stopped in November), and not everything I did got tracked:

• 4,878 pull ups
• 19,360 push ups
• 12,859 squats
• 9,649 minutes of elliptical, covering 802.9 miles and burning 142,536 calories
• 4,991 minutes of running, covering 451.3 miles and burning 63,530 calories
• 7,201 minutes of biking, covering 2,031.7 miles and burning 98,289 calories

In total, I recorded 22,293 minutes of cardio, covering 3,413 miles and burning 308,994 calories.

On the body side, my average weight was 177.5 pounds, with an average body fat of 10%.  I got as low as 5.2%, but after my half marathon and the time I've had to take off from hard training due to my tendon issue in my foot, it's crept up over 10% as I ended the year.  I'm at 12.2% and 186.2 pounds at the moment, and plan to have both of those numbers back to where I want them before January is over - 180 and 10%, respectively.

Since I had a few injuries in 2013, and started the year recovering from knee surgery, I'm excited to see how 2014 shapes up.

How was your 2013? If you were tracking it, follow principle 2 and go public by sharing how you did with others. How are you going to do for 2014? How will you enlighten.your.body?