Super Size Your Goals...

Creating the Plan of Attack

This is my favorite time of the year. I love this time to reflect, refocus and create a plan for everything I WILL achieve for the next year. 

During this holiday season I have been reading, listening and paying way more attention to BIG achievers. I am surrounding myself with people better than me. The more I do the more I am realizing that I have been selling myself short. It is becoming more and more apparent that when you are focused and determined to achieve a goal you can become unstoppable. So be careful with the goals that you set, I bet if you set bigger goals you will achieve more. 

I believe the only thing that stops us (myself included) from achieving the things we really want out of life is fear. To achieve really BIG things with our life is tough! We are going to screw up. Things are not going to go smooth. There will be more than enough roadblocks. It shouldn't matter if we are serious, but it does. To achieve things we have never achieved we have to do things we have never done. Easier said then done. But the more I have been reading, listening and surrounding my attention with those bigger than myself I am coming to realize that people that have achieved more (much more), have started with much less. 

So it begs the question, "Why not me"? Or, "Why not YOU"?

To help you more, let me rely a story of a young boy starting out with a lot less than you have going for you right now.

You wouldn’t think this is the kind of upbringing, nurturing, training and development that would produce one of the most creative minds in history–winning 22 Oscars and 7 Emmy awards from 59 nominations (more than any individual in history) and being honored with the highest civilian award the United States government bestows—the Medal of Freedom.

I think these not only eliminate any excuses you might have, but it will inspire you to consider your own greater potential.

Let’s call this young boy Walter.

Secrets Behind Consistency

Halloween or Everyday Gym Attire??

We have all heard the importance of consistency. In fact, if you had to pick one trait that is common in everyone that becomes successful it is the habit of being consistent over time. 




People are not afraid to sign up, think about how many people start an exercise program and sign up to a gym. People buys books, go to seminars or even sign up for that next business opportunity. Everyone starts saving in a retirement account.

The problem is who sticks with it?

For most all of us starting is not the problem. Staying in is. Winners and the successful stay consistent. Everyone else does not. 

When we look at the definition of commitment it makes a lot of sense. 

Commitment is doing the thing you said you were going to do long after the mood you set it in has left you. ~ Darren Hardy

We all understand that. But how can we learn how to stay committed? Here are 4 guidelines to help you develop this important trait. 

2013 Resolutions Breakthrough

Every year millions of Americans make their annual 'New Year's Resolutions' (NYR) do they stick with them?

Nope!

I read as high as 80% of individuals that make NYR quit within the first 3 weeks!

Why?

Everyone has an excuse for everything. The truth of the matter is it is tough to change your life. But that doesn't excuse you for not doing so. It is easy to tell you what to do for the better. But sometimes it is just as good to know what NOT to do as it is to know what to do. Here are the reasons we must understand to accomplish any goal for 2013.

Why is it that people don't become FIT?
In a country like ours, with the opportunities that we have, why is it that so few people reach their health and fitness goals? Why is America getting fatter every year? Why are more and more people signing up at gyms (i.e. globo's) but ending up quitting after a month or two? I think I can help shed some light. And my hope is that you can use this to help your family, friends, co-workers or acquaintances. Here are what I consider to be the five reasons why people don't become healthy.

Halftime: Re-evaluating Yearly Goals

It's go time with Dat Hat...

In a sporting event, the players are given a break at the half in order to refresh themselves, look at how they played in the first half, and set strategy for the second half. So as you approach halftime for this year, here are some thoughts.

How did you "play" in the first half of this year? Have you met your GOALS that you established at the beginning of the year? 

Here are a few ideas to EVALUATE where you are at with your goals as you approach the halfway mark.

Take some time to sit down alone and review your goals. How many are you on mark to make? How many have you not even begun on? How many have you achieved?

Three things have happened with your goals thus far in 2012:

-You have hit some of your goals: "I lost x amount of weight." "My Fran is ____ minutes." "I can do x amount of pullups."
For the goals you have already reached, try to set the new goal at 100 percent of the original goal. Congrats, but you have a ton of weaknesses to attack and get better at. 
-You are on pace to hit your goals: "I still need to lose 15lbs for my weight goal." "I off my back squat goal by 40lbs." "I haven't gotten my 1st muscle up yet." For the GOALS you are on pace to achieve do this, stretch it about 10 percent. For example, if your original goal was 10 pullups and you have already reached 5 after halfway, stretch yourself to try to achieve 11 by the end of the year. This will give you a good reason to kick into high gear as the year progresses.

-You haven't even begun: "I haven't even tried to do a handstand pushup in months." I bought the Paleo book, but haven't opened it yet, does that count?"
For those you haven't even begun, my suggestion would be to reset your goal at 10 percent of the original goal. Obviously this goal hasn't been a priority, for whatever reason, and most likely won't suddenly become so. But you can make some ground. Set a small increase for the remaining six months and get ahead a little in these areas.

This time that you spend taking a look back at this year and reseting your goals will help you refocus, adjust, push yourself to a higher level and give you the opportunity attain more than you ever have. 


P.T.S on your thoughts and goal recap to the comments. 

How to Stay on a Roll..

Looks like I got some good associations:)

Monday night was the last meeting for our Paleo Posse Challenge at CrossFit 818. The topic was one of my favorites, "Life After the Challenge". Those that complete these types of Paleo challenges see some incredible results, not only physically but mentally and emotionally. The common fear is that we will fall back into our old ways now! The structure, accountability, and the group will not be there when the challenge ends.....Or will it???

The BIG concerns are, "How do I stay on a roll?" or "I'm afraid I will fall back into my old ways." What can I do?!?! Here are 5 steps, when followed, will help you not only survive and stay on track, but THRIVE!

Role model: Being a role model is one of the most fulfilling things you can do in your life. When it stops becoming about you and your pursuit of the perfect body, and starts becoming about others you begin to act with purpose. And if your purpose is to help others, you find you end up helping yourself more than you thought was possible.

Education: Education feeds motivation. Knowledge is power! And when you continue to increase your knowledge you will began to empower yourself and begin to become unstoppable. Armen, Annie, Z and I were all CrossFit students and in your shoes at one point in our lives. We became so motivated and so inspired that we continued to do something about it and that has lead us to the position that we are in today. When you can plan you day, week and year with informative blogs (like this one:-), pod casts, books, audio programs, seminars and
certifications you can become wise beyond what you thought you had in you.

Associations: "The books you read and the people you meet will determine where you are in five years." -- Charlie 'Tremendous' Jones.

Do you ever notice how easy it is to eat healthy when the people around you are health conscious? How about the opposite?

If you want to be a millionaire? Hang around rich people.

If you want to be ripped? Hang around other FIT people.

CrossFit is so successful for a lot of us because it surrounds us with others that are just as motivated (or more), have similar goals and want the best for themselves. It is waay too easy to adapt to what the people around
you are doing. So be careful who you associate with, it makes a BIG difference.

Bring it back to what you know: We all have areas in our lives where we are experts and successful. The hard part about staying motivated is... staying motivated! Especially when it is something new and out of your comfort zone. When we get stagnate, drained, fatigued and we feel like stopping or giving in to our old self...STOP, DROP and revert to what you know. For example, I received an email from one of our athletes last week:

Need some secret sauce. What can I do better? more off? eat better? workout less? more? differently? Feel stagnant. Don't like this mortality stuff.
He was at a point where he was frustrated with everything. It was more about having a tough week with everything vs. what his actual question/frustration was. My response was to take it back to what you know. Being successful in FITness is using the same success principles as in finances, relationships, career, etc... His career is as a financial professional. So I asked him...

How would you treat your business growth? You are not going to make a million dollars over night, especially in the beginning! How would you tell someone to grow their portfolio? Treat your goals in CrossFit with other things in your life that you know (financial) and then translate it. That is your answer.

Success principles: This one springs off the last one. Whatever makes you successful in one area of your life, can make you successful in all other areas of your life. If you are dedicated to your work/career, then you can be dedicated to your health and FITness. If you are consistent with certain habits in some area's in your life than you can be in other areas of your life. It just takes you making it a priority, focusing on it daily, and with time it will transfer over to your goals.

What I recommend is coming back to this list every quarter and grading yourself on the development of each point.

P.T.S!!!

Why the WHY???

'Why' do I YELL?? Bcuz I like too:-)

I read a stat the other day that said 88% of people that make New Year's Resolution's FAIL within 90 days of making it after the New Year.

Why do you think that is??? I will give you a hint, it's the "Why".

I've written about the importance of GOALS, the structure of how to set up your GOALS and even why your GOALS don't work.



Every time I meet with a client and I ask them about their GOALS and they give me the ole' "I want to get healthier", or "I want to get in better shape", all I hear is blah, blah, blah... Look, if you are not going to take your goals seriously then when things get HARD and life get TOUGH you just won't have it in you to finish what you started.

Here is an AWESOME story to help you understand why the 'WHY' in your goals are so important:

If I put a 10-inch wide, 30-foot-long plank on the ground and say, "If you walk the length of the plank, I'll give you $20," would you do it? Of course, it's an easy $20. But what if I took that same plank and made a rooftop "bridge" between two tall building? For the same $20, would you walk across that sky-high plank? Probably NOT!


However, what if your child (mother/father/brother/sister) was on the opposite building, and that building was on FIRE and the flames were licking at his/her neck. If you didn't go across he/she would certainly perish. Would you walk across that plank to save them? Likely, you answer would be, "Absolutely and immediately!"


Why is it that the first time I asked you to cross that sky-high plank, you said no way, yet, the second time you wouldn't hesitate? The risks and the dangers are the same. What changed? Your 'why' changed--your reason for wanting to do it. You see, when the reason is big enough, you will be willing to perform almost anything. 

It's not your willpower that stops you from accomplishing your goals, it's your 'Why Power'. Life will knock you down.

You get busy.
You don't have enough time.
Others are always going to need you.

It doesn't matter the circumstances. All that matters is you, your WHY, your plan, and your execution.

If your "Why Power" --- your desire --- isn't great enough and the fortitude of your commitment isn't powerful enough, then you'll end up like every other person who makes a New Year's resolution and gives up too quickly and reverts to living a life that they have always been used to living.

You can make your new self overpower your old self... Find your 'WHY' and the rest will take care of itself.

New rule: Every time you set a goal, make 3 reason's why you want that goal to happen.

P.T.S.

Inspired by Darren Hardy

Mental WOD 26: I Dare YOU to Fail



I made sure NOT to measure until I got it...

I was having a conversation with some of my clients during one of our coaching calls this weekend about goals. It can be hard to set 'REAL' goals for ourselves. Then I came across this blog post to help understand how to raise the bar on goal setting...

I once heard a math teacher announce an unusual dream at a school assembly: “I hope you all fail,” he said to an audience of high school seniors eager to go out and conquer the world. “Because if you don’t, you haven’t set your goals high enough.”
Betting by without setting goals is the ultimate way to shortchange your life. It’s not a way to failure. It’s the definition of nonstarting.
Evangelist Robert H. Schuller describes four kinds of people:

• First come the cop-outs. These people set no goals and make no decisions.
• Second are the hold-outs. They have a beautiful dream, but uncertainty makes them afraid to respond to its challenge.
• The dropouts are third. They start to make their dream come true. but when the going gets tough, they quit.
• Finally, there are the all-outs. These brave souls know where they’re headed and do what it takes to get there.

It all starts with goals: Winners make goals. Losers make excuses.

I also read that you should hit about 50% of your goals. If you reaching over 50% then your goals are too easy. If you accomplish less than 50% of your goals then they are unrealistic.

Did you know it doesn't matter if you set a BIG goal or you set a small goal it takes EXACTLY the same amount of energy to accomplish both?

A mystery 'secret' of goal setting is you will only see, experience and get what you look for. Whether you think you can reach your goal or can't...you are RIGHT! So why not believe and go for what you REALLY want to achieve vs. watering down your goals and letting yourself off the hook. Your mindset should ONLY be about going for it, not worrying about not hitting it. You can not predict the future. You can only guarantee what you think about, the decisions you make, and the actions you do.

This week's Mental WOD is:

Re -do your goals and Set your REAL goals.
Have a REAL plan.
Stick to it!

Mental WOD 22: 2011 Your Year In-Review

3 of My New Favorite Peeps I Know Thanks to 2011

As we approach the end of each calendar year. We have an amazing opportunity to stop and take a look at what your year has looked like. We (or maybe just me) love to watch the national news or ESPN as they review all the events that has happened in the last year.

This week's mental WOD is to take a look through your journals (personal or workout), goal sheets, your calendar's, old emails, vacations or trips you took, birthday parties, events you attended, etc...

What are the top 5 moments that have occurred to you in 2011?
What are some of the mistakes that you have made that you have learned from?
What are some of the goals you set out to accomplish this year? Did you complete them? Why or why not?
What did you learn about yourself in 2011?

Something great about our lives is that we get the chance to learn from our successes and setbacks.

Here is another great post to help you see what can happen in just one year: WHAT CAN HAPPEN IN A YEAR?

Mental WOD 21: The Hierarchy of Accomplishing your Goals

Boom!

This last weekend I attended the CrossFit Goal Setting and Mindset Course. I HIGHLY recommend it to anyone who wants to improve their quality of life in all areas of personal, business, athletic, relationship wise, etc...

One of the BIG take-a-ways I had over the weekend was the power of our thoughts and words of what we say internally and out loud.

It amazing how a lot of us do not realize that what we say leads us to exactly where we will go (good or bad).

"So if people we know that what we say determines where we will go why would any of you want to stop yourself from only saying great things about yourselves?!?!"

I have written my takes of the power of:

*Self WOD talk
*YOUR SUBCONSCIOUS MIND
*YOU ARE WHAT YOU SAY YOU ARE.

This weeks MENTAL WOD is to go back to the SELF WOD TALK post and follow the instructions.

We really have the power and the choice to determine what direction we will take.
Here is the perfect diagram to explain the hierarchy of our mindset (esp for those of you that do CrossFit)

kinda makes sense...

P.T.S!!

My Kinda Goal Setting

Last night we had our 1st 818 Paleo Posse Meeting and we discussed the most important thing regarding our 7 Week Paleo Challenge...GOALS!

Yeah, yeah, yeah we all have goals. "I want to lose 30 lbs", "My doctor said I have to get my cholesterol down", "I want to run faster".

Goals are a funny thing. People want a lot of things. But as the old saying goes, Actions speak louder than words!

For us to actually accomplish our goals wanting them, saying them, or even writing them down, is not going to get them done. We have to change how we think, change what we do, and make it a long term pattern of behavior.

The problem is we are conditioned. Where we are today (career, financially, romantically and of course FITness wise) is a product of what we have done. We have thought the way we thought. Made decision after decision. And acted the way we've acted over and over and over again. And the result is who we are today. For us to actually even think about changing our behaviors we have to do a lot more than write down some superficial goals on a piece of paper.

It's time to get down and dirty with our Goal Setting and 'ACTION' plan.

The way I see it, is we have 3 layers to effect goal setting:
-The actual goal, and it must be specific.
-The reasons why, aka SUPER WHY!
-Old Pattern vs. New Habit

Specific goal setting: This is an easiest of them. Wishy-washy goals will get your wishy-washy results. We need to know exactly want we want to accomplish or we have no real measure of progress or purpose to our goal. I find there are 3 different categories of goals.

Physical = Look better naked vs. I want to lose 30lbs.
Health = I have to kick my meds vs. I have get off my medication in 6 months.
Performance = I want to run faster vs. I want to run a sub 6:00 minute mile.

SUPER Why: This is where you make things happen. When you make a decision to change and you know your reasons, you will harness the force that comes from the desire to make something happen. For example:

Goal: You see, it's one thing to say you've decided to lose 30 pounds and get in shape.
SUPER Why: It's a whole other thing to have your doctor tell you that you'll be dead in a year and never see you children's children if you don't lose 30 pounds, pronto.

I know that you know deep down inside you have a number of reasons for deciding to change. I can't tell you exactly what they are, but I can tell you they are there. If you are having trouble finding your reasons here's a question that will begin to help you:

WHEN YOU LOOK AT YOURSELF, DO YOU HONESTLY LIKE WHAT YOU SEE?
HOW DO YOU FEEL DEEP DOWN INSIDE?
HOW DO YOU REALLY FEEL ABOUT YOURSELF?

It's important to really look. Since we all "see" ourselves every day, we often don't notice if we're slipping. If we're not careful, the image we have of ourselves in our minds will not be in sync with reality.

Old Patterns vs. New Habits: Whether a pattern of action is good or bad depends upon whether it takes us closer to or pushes us further away from our goals. -Identify three "unauthorized" patterns of action that may hold you back and write them down.

-Identify three new patterns of action that will help you reach your goals and write them down.

Action Plan: "What the heck am I going to do with these goals now???" Like I said earlier, saying or writing down your goals is not going to make them happen. Here is a checklist for success:

-Write down your reasons to change on a piece of paper. Read it first thing in the morning and again at night before going to sleep. Do this every day. These reasons will remain your guiding light, your beacon, during the journey you have now decided to begin.

-Make a daily plan This harnesses the power of intention and decision-making. Every day, plan what you will do in advance (meals, workout time), and record it. The idea is not just to look at where you've been, but also to plan where you are going. You can plan, record and analyze your progress. Through your records, you can clearly see the path you're on. If you're not transforming as rapidly as you would like, you can go back and troubleshoot, with precision.

-Remember that everything you do in the real world is merely an external manifestation of what has already happened in your mind "If your mind can conceive it, you can achieve it." Anything that you want to happen in your life -- that you really want to achieve -- you have to rehearse in your mind.

-When you overcome resistance, you create the power to continually reach higher. As you become more experienced, as your level of expertise in whatever it is you're doing advances, the objective is to continually reach higher and become even more efficient. Once you learn that skill, once you develop higher and higher high points, you will not only experience continual progress, you'll be downright unstoppable. That's what keeps you growing. It's what keeps you excited. It's what keeps you feeling alive. These moments create momentum, and once you get this process started, you'll start making breakthroughs you never imagined.

Here's the deal...It is easy to stick to a diet, or a workout program in the beginning. We are excited, motivated, everything is new we just started. Then your old patterns WILL creep back into your life, and it is going to do everything in it's power to take you back to your old ways. You will get tired...You will get unmotivated...You will NOT want to go to the gym...Your husband or spouse will want your time...You WILL have to work late...You old patterns will be calling you back! And it won't happen once. Setting the proper goals, with the SUPER WHY's and knowing your old patterns and new habits is going to give you the confidence and tools you will need in the the heat of the moment. And when you WIN, it makes it sooooo worth it!

The Most Important Part of Goal Setting

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, some 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 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?

Learning these elements are vastly more important than actually hitting the goal itself. We are going to make tons of goals throughout our life time. The things we learn about ourselves throughout the experience of attaining a goal is going to ensure whether we hit our future goals or not.

The problem with people who don't have goals or are afraid to set goals for themselves is they lack experience of going through the process of reaching a goal. It takes personal experience, sacrificing the short term pleasure for long term success, and creating the daily habits of doing exactly what it takes to reach a goal.

It is easy to stick to your plan for the first few days/weeks, but you really will learn what you are made of when you continue to stick to your habits when you DONT want too. You have to prove to yourself that you can stay on your plan when you immediate emotions what to give in and let yourself off the hook. Once you make it through that process is where the real learning begins and the real motivation and mental toughness can happen within yourself.

The great thing about setting a goal, stretching yourself and finishing. Is that you are doing more than you did before you set your goal and you automatically get BETTER. Even if you don't hit exactly what you set out to accomplish you have to realize that you have accomplished more then you have before you set your goal. And when you continue to do that and work through the goal accomplishing process you will continue to improve yourself and your quality of life. And that is what counts.

P.T.S!!!

Why Resolutions Don't Work And How to Make Them

This group of CrossFitters has no problem with their goals. Only how far they can take it to the next level.

December you start making 'Resolutions'. January is the month you  put those 'Resolutions' to the test.

Does it work???..NO!!! If it worked then why are more and more people making 'Resolutions'?

You want to know why? Because according to websters dictionary (noun) “An often ill advised pretend goal that is destined to fail from the start. These feeble attempts are made year after year with no avail. Often accepted by a lazy Western culture as a fun excuse to share with their friends in order to justify maintaining their current lack of fitness.”

Why do people abandon their resolutions?

One reason is that we become discouraged when results don't come quickly enough, or when we find that we are not necessarily happier because of them.

Well what do you people expect??? Take a look in the mirror and ask yourself, "How long have I been slacking off?" It is easy to think to yourself if I put in a little effort I can erase months or years of unhealthy eating/exercising. Sorry guys, not the case. The statistics say Americans start their resolutions on Jan 1/2 and quit by Feb  2. Setting goals/resolutions is definitely the 1st step but it going to take A LOT more then just taking that 1st step.

Behavioral change requires sustained effort and commitment. It is also typically accompanied by physical discomfort. For example, reducing food, alcohol or nicotine intake from a level to which you have become accustomed, results in cravings. Forcing yourself to get off your cozy chair to exercise is often difficult when you're tired. And of course, it's easy to procrastinate until tomorrow, so that you can rationalize not disciplining yourself today.

"How to make New Year's Resolutions Stick"
 
Therefore, if you are going to make New Year's resolutions this year, be sure you are ready for the challenge. Here are some tips to maximize your success:
 
1. Examine your motivation for change. Are you just feeling full and bloated at this moment? Do you have a hangover from last night? Did your last cigarette give you have a hacking cough? Or is there a more enduring reason for your desire to change? If you can't think of a better reason than the fact that you're uncomfortable at this moment, then you're better off not making promises to yourself that you probably won't keep. However, if you are realistic and accept the responsibility of discipline required for change, your motivation will be sustained long after the discomfort from over-indulgence has passed.
 
2. Set realistic goals. Habits and behaviors that are changed gradually have a greater chance of success. (Set performance goals for ex: I'm working out 3x a week or every other day, start with eating a healthy breakfast or drinking twice as much water daily.)  
 
3. Focus on the behavioral change more than on the goal. For example, if you decide to control your eating, your goal for the day is not to lose a specific number of pounds, but to stick to your program. Such focus on your behavior will help you feel in control of your life. You will gain satisfaction from making sensible choices several times throughout the day.
 
4. Learn to redefine physical sensations of discomfort. Whenever we restrict ourselves, we have both physical and mental reactions. Someone who is restricting food intake will also feel physical discomfort.
Also take the glass of FULL approach. If you eat more of the good things during the day, you wont crave the bad. Also, if you eat great you can afford to have some treat. Think of it as your bank account. The more and more deposits you make to raise your account. You can afford to have a little 'cheat' once in a while.
 
5. Set yourself up for success. Find a friend, family member, co-worker, etc... to embark of this healthy year with you. It is much easier to hold someone else accountable and vice versa. It is always easier to let ourselves off the hook, but not your teammate. They won't let you sleep in or slack off and you won't with them. With your nutrition, be smart, keep your fridge and pantry filled with only healthy foods. Surround your daily life with a setup for you to succeed.
 
6. Allow for imperfection. No one is exactly on target all the time. In fact you should expect to falter every now and then. If you give in to temptation, do not use this as an excuse to abandon the whole program. Learn from your mistake and move on.
 
7. Do it now. If you're waiting for a more convenient time to begin behavioral change, it won't happen. It's almost never convenient to change ingrained habits. Now is just as convenient as any time. And if you begin now rather than later, you'll have a jump on a more satisfying future. Your body does not have a clock. It doesn't know what day or time of the year it is nor what time of the day it is. You do! Set your plan, stick to it, if you screw up, just go right back to it.

Ideas taken from: http://mentalhealth.about.com/od/selfhelp/a/newyears.htm

So, followers or readers;

What helped you succeed with your goals in 2010?

Anything you learned about yourself last year that you will use this year to help with your goals?

Sound off in the comments and help others succeed in 2011.

"The average person puts only 25% of his energy and ability into his work. The world takes off its hat to those who put in more than 50% of their capacity, and stands on its head for those few and far between souls who devote 100%."-- Andrew Carnegie