Friday, June 29, 2012

Throw Back Friday's... The Best Way To Be Your Best

Eat your heart our Ron Burgundy

Sometimes to become better it takes us to let go of the pre-existing things, feelings, events, friends, etc...

To know exactly what I'm talking about read this weeks Throw Back Friday Post... THE BEST WAY TO BE YOUR BEST below.


Wednesday, June 27, 2012

Lessons From A Champion

Walking on your hands takes TRAINING!

I am always interested to know what goes on in the mind of a HIGH Level Champion.

This past weekend I was watching some of the Olympic trails and saw a short clip on Michael Phelps. So I started reading about Phelps to find out what goes into the mind of an Olympian to see if I could get some knowledge to apply to my own life and success. I read that he consumes 12,000 calories a day. Now as interesting as that sounds I didn't think that was a great key to my success. But after further reading I did find some great ideas to incorporate. 

Friday, June 22, 2012

Throw Back Friday's: Need a Pep Talk? Give One to Get One...

Not the kind of 'Pep Talk' I'm referring too:-)

One secret I have learned from trial and error in achieving my goals and helping others achieve their goals is: We all have the answers to our problems inside of us.

"So why doesn't everyone succeed with whatever they want?"

Because finding the answer is HARD!

It is easy to let our excuses, constraints, family, friends, environment, etc... hold us back.

Friday, June 15, 2012

Throw Back Friday's... Act As If...

A great 'Behind' Behind the scenes shot.

It is very typical when you are going to achieve a goal to take a look at where you are today, plan and set goals to where you want to be in the future.

A trick that I have learned that can work just as well is to work a goal backwards, by looking at your future ideal self and plan backwards to where you are today.

Act As If is a great way to approach this. Enjoy...

Wednesday, June 13, 2012

Why Do People Quit?

Yoga help the physical and non-physical
Starting a workout program can be intimidating, nerve racking, and feel overwhelming at first.

Succeeding with that same workout program and turning it into a lifestyle can be even harder.

During my years as a coach I've noticed that most people quit working out because they failed to understand and address the non-physical issues with being successful in making exercise a life long habit. It's usually not the exercising itself that makes them decide to quit it's the issues they don't address before they start.

Physical: The physical issues are the most popular and usually the first type of goals/reasons we think about when we start on a FITness program. The physical issues are things such as the type of exercises/program, your health, your fitness level and nutrition. Most people have at least a vague idea of how they think they want to exercise and know their general health and fitness level.

Everyone wants to look better. That is a great thing! Wanting to improve your physical body is tangible and relatively easy to determine at the start. I believe you need to be selfish with your physical goals because that is going to help you in the beginning when you don't want to go workout. Being selfish will help you do things your brain doesn't want you to do in the moment i.e. workout!

Knowing you need to workout and suddenly deciding to start some form of exercise without planning can unwittingly set yourself up for failure because you haven't seriously addressed the other two areas below. Decide how much you're willing to change your eating habits if needed.  Balance and moderation is simply all it takes for the vast majority of people.

Psychological: The psychological is the hardest out of the 3 areas to figure out. This area deals with things such as figuring out your real motivation, willpower, discipline and goal setting issues. Most people don't realize their true motivation. I hear all the time:

"I want to lose weight". "I want to tone up".

That's not a real motivation. My follow up questions would be:

Why do you want to lose weight?!  Do you want to lose weight for health reasons, or would you be happy looking average, or do you want to look "hot" in that bathing suit?...or all three? 

Goals don't mean a thing until you can give the reasons (i.e. motivation behind it) why you want to achieve the goal. The more you find your true motivation(s) the more efficient you'll exercise. It doesn't matter how much willpower, discipline or how good someone is at following through on set goals if you don't have your 'why(s)', reasons or true motivation you are asking for trouble down the road when it gets tough and life gets in the way (because it will). The reason why this is the hardest part is because it may take some real soul searching to find these things out about yourself but it's crucial for success.

Logistical:  Logistical is the X factor is most everyone's success rate with their health and FITness. The logistics have to do with the outside factors that you have control over. Where are you going to workout, the types of people you workout with, the time of day, days of the week, and other things but the biggest issue of all is scheduling. This is the area where you set yourself up for success or failure.

We can make this area very simple or very hard on ourselves. I've seen it way too many times where someone comes to me and says, "I just don't have time to workout.".

The key to success with this area is pre-planning.  Why? Because when we look into the future with a calm, responsible and focused approach we think clearly and we can plan accordingly. Usually our first plan is the best plan. If we wait until the day of or the last minute we are usually rushed to make a decision. And with our rushed decision and fatigued emotions we take the easy way out and end up doing something we want to do (slack off) instead of what we are supposed to do.

When you can address all three of these issues turning your FITness into a lifestyle is no problem.

Then 'its on to the next'. 


Friday, June 8, 2012

Throw Back Friday's... Change YOUR Words Series: Today's Word...'Strict'

We humans are fascinating, crazy and wonderful people. Today's Throw Back post explains how we think and react to words. Words are powerful. They trigger thoughts, feelings and associations depending on our history with them. We can have a very positive effect from a certain word or a very negative reaction.

For those words that have a negative reaction for you why not use an alternative words that means the same thing but in a positive light? Just like Paleo, I feel that you can sub any unhealthy meal with a similar but healthy Paleo version. Now lets do this with our words.


The way we think and speak are vital to how we feel and perform. Words are very very powerful. They can be used to your advantage or they can hold you back and stress you out!

We all have emotional attachments to words. Some people view a certain word different than others. Sometimes when I am in a conversion with someone and I hear them say a certain word, I ask them to define what they mean by it. Not because I don't know what it means, but because I want to know what they mean by it or how they 'feel' about it.


Wednesday, June 6, 2012

60 Tips to Live the Best.

Add bring your dog to work everyday to the list. 
A couple weeks back I posted about a list that really inspired me called the:

Well I found another that is just as good if not better. This one is from a Leadership Expert and Author, Robin  Sharma. It is a list of 60 things to live by. Some are very  obvious, some are very simple and some seem very difficult to add into our lives. The entire list blew my mind and hit me HARD! Its on my wall of quotes in my office and I am very happy to share it with you.

1. Exercise daily.
2. Get serious about gratitude.
3. See your work as a craft.
4. Expect the best and prepare for the worst.
5. Keep a journal.
6. Read “The Autobiography of Benjamin Franklin”.
7. Plan a schedule for your week.
8. Know the 5 highest priorities of your life.
9. Say no to distractions.
10. Drink a lot of water.
11. Improve your work every single day.
12. Get a mentor.
13. Hire a coach.
14. Get up at 5 am each day.
15. Eat less food.
16. Find more heroes.
17. Be a hero to someone.
18. Smile at strangers.
19. Be the most ethical person you know.
20. Don’t settle for anything less than excellence.

There is the first 20. Click HERE for the rest of the list and be INSPIRED! 
Post the one's that hit you the hardest. 

Friday, June 1, 2012

Throw Back Friday's... The Most Important Part of Goal Setting

What is the most important part of this pic?

A couple of quotes come to mind when I think about this edition of Throw Back Friday's blog post:

"Those who cannot learn from history are doomed to repeat it." -- George Santayana

"The definition of insanity is doing the same thing over and over again and expecting a different result."
-- Albert Einstein

Below is an excerpt from the post in June 2011. Enjoy and comment your feedback.

July 2010 100 Day Burpee Challenge Finishers

All of us set goals for ourselves many times throughout our life. Some of us hit those goals, a lot  of us don't.

Whether you hit your goal or not, the most important part is the take-away (assuming that we finish what we've started).

What did you learn throughout your journey?
What did you learn that worked for you?
What did you learn that set you back?
What kept you motivated to continue on when you didn't 'feel' like sticking to your plan?

Find out the why all of this is important... HERE!