Who is YOUR Alter Ego aka Nickname?



FTS and Bolge attacking the WOD

Alter Ego according to Wikipedia:

An alter-ego (Latin, "the other I") is a second self, a second personality or persona within a person, who is often oblivious to the persona's actions. It was coined in the early nineteenth century when dissociative identity disorder was first described by psychologists.[1] A person with an alter-ego is said to lead a double life.
Alter-ego is also used to refer to the different behaviors any person may display in various situations. Related concepts include avatar, doppelgänger, impersonator, and split personality.

Alter Ego according to Chris Mello:

Everyone has a 2nd personality/persona/2nd self deep within us. We use it when we are about to start a WOD, attempt a PR lift, push through the end and finish strong when we don't have any more gas left, accomplish something we never dreamed possible.

It takes each of us to a place where we don't think, we act! It takes us to a place we you don't just push hard you push HARDER! It takes us to a place where you feel like you can't continue to go, you not only go you go HARDER and STRONGER than you ever thought!
My Alter Ego:

Above is a clip from one of my favorite movies of all time, "the Boiler Room". I am a personal development and sales geek! I love people, I love learning, and I love challenges.
I watched this movie about 15 years ago (and still do to this day). It planted a seed in me about how I approach the things I do in sales, building a business, and how I attack a workout. The characteristics that I live by: It taught me to be tenacious, aggressive, hustle, not take NO for an answer, be confident (almost to the point of being cocky, but not quite:-),

Tell us about yours?

Do you have one? If not, you might want to develop one.

P.T.S!

Encouraged people achieve the best; dominated people achieve second best; neglected people achieve the least. ~Anon~

Make it Happen, Make it Automatic

Even Prego's can make it Automatic!

We are 1.5 weeks into the Resolutions. 

How is everyone's goal/resolutions going?

Make it Automatic

When you make the decision to come to the gym.  Come to the gym.  Make it part of your routine, just like brushing your teeth or taking a shower.  If it is automatic and there is no choice in it, it gets done. 

How do you do it?

What is it that makes you do it and get to that point of being automatic? 

Where nothing will stop you? 

Not lack of time, family/kids, long hours at work, lack of $$$, too tired, not motivated???

What tricks or tips could you give your friend, family member, acquaintance, a follower/reader of this blog on how to make it automatic?

And those of you that haven't made it automatic or having started their 2011 goals/resolutions...time to fess up! You know who you are, don't make me "Call YOU out!?" Put it out there, reach out for support and start NOW! 

It is so true that people with less time, less $$, work more hrs., less support, more nay-sayers, are making it happen and being ultra-successful.

Why can't YOU?

Sound off and P.T.S!

"I think in terms of the day's resolutions, not the year's" -- Henry Moore

Part 1 of 5: How to Inspire Others?

Last Day in Sioux Falls, she has inspired HUNDREDS! And there will be many more she will touch.

Inspiration is a powerful thing.It changes people for the better.
It makes you want to do more.
It makes you want to be better.
It makes you want to reach for your dreams.
There are different ways of inspiration and one of them is from the people we meet or have met. Being a FITness coach/trainer (especially a CrossFit one) having the ability to inspire someone or several people is a gift. A very powerful gift. A very fun gift. A very amazing gift.

I have found 5 ways a person can inspire others. And we are going to make it into a 5 part series.
Today we are going to tackle how to inspire others by your example.

Inspire others by your example. People pay attention to your actions without you even knowing about it. In order to inspire others, you need to be a good role model for them to follow. Inspiration comes when those around you see qualities in you that are worth emulating. People of character and principles inspire others to follow their lead. This world will become a better place if there are more people like yourself who inspires others and brings positive influence to everyone you meet.

Read more: How to Inspire Others | eHow.com http://www.ehow.com/how_4683082_inspire-others.html#ixzz1Aa5NER6U

In the world of CrossFit a perfect example of inspiring others by your example is my wife, Annie Mello. She empitomizes what it takes to succeed with the CrossFit program. She is consistent, has zero excuses and works out HARD every single workout no matter what it is. 

In the middle, a firebreather among firebreather's

Consistency is a main ingredient when wanting to succeed in anything in life especially FITness. Working out is a lifestyle. It must be done all the time 5-6 days a week religiously. Anyone can follow a program for 90 days, 6 months or even a year or so. But to actually get to the point of inspiring those around you takes countless hours of commitment, determination, over a long period of time. In the 9 plus years I have known her I honestly can't recall her EVER missing a workout...EVER!  


Zero Excuses: A very simple way to let yourself off the hook is creating those darn 'excuses'. 'I'm too tired', 'I'm SORE', 'I'll start tomorrow'...yadi yada ya. No matter if she is sick, tired, stressed, has a million things to do in a day, no matter the weather, she gets it done...every time!


Working out HARD: Its one thing to be consistent and not let anything get in the way of your goals/plan, its another thing to remain focused and intense every time you exercise. Putting in the effort will allow you to reap the benefits/results. And anyone that knows Annie, the results speak for themselves. 


Inspiring by your example is a sure fire way to to help those around you. But don't expect people to notice right away. Don't expect people to listen to you. Being a role model takes more effort than you think. The people that really notice, you won't maybe ever know that they notice. 


Annie Mello is a Champion in the truest form. She inspires me every day. She inspires me to better, to want to improve myself in every way. She inspires me by her example. She makes me want to inspire others with my example. I am very fortunate to have her in my life as a constant inspiration. 


She inspires me.


Who inspires YOU by their example???


P.T.S!


‎"My father always used to say that when you die, if you've got five real friends, then you've had a great life." ~Lee Iacocca~

Practice What YOU Preach

"I DONT do Business with 'FAT' people!"

Now, before you all say, "That is soooo rude!"

Let me define my definition of 'FAT' people.

A 'FAT' person is not by the amount of weight a person weighs nor is it determined by their body fat %, BMI, or any of the typical FITness standards.

A 'FAT' person to me is defined as, a person who is lazy, ignorant, unwilling to make a change for the better, procrastinator, a person that says they will do something and end up NOT doing what they promised, has low or no personal integrity (P.I.), I could go on and on so I think you catch my drift:-)

A couple of examples:

-A overweight Trainer: Now I do mean a personal trainer that is overweight this time. Why in the hell, would someone spend good $$$ per hour with someone that is out of shape and does not do what they actually sell??? I used to know a trainer back in my personal training gig at a globo gym. He was out of shape and overweight. And he was always the top trainer every month in sales. And I couldn't get over it...I was like, how in the hell is that FAT S.O.B. the top in sales every month. His philosophy was talk to them the whole hour and give them a sub-par workout and they will just keep coming back because they were dependent on him. It was pathetic.
-A used car salesman: A salesman that sells you a P.O.S. that drives a Mercedes. Growing up, I would see my parents deal with guys like this and it never ended well.
-A financial planner/accountant: They are supposed to help you earn wealth but they don't have any themselves or even worse they are in HIGH amounts of DEBT! Lets just say my taxes were filed late, not as planned....GRRRRR!

When I am buying anything for myself, one of the 1st things I ask the sales person is, "Do you own it?" or "How do you like yours?"

If they don't own it, I'm out. To me if they don't "Practice what they Preach" something will go wrong in the future so why even bother moving forward.

As far as the health industry, I am even more particular (if that is even possible:-)

A FITness Coach or CF box owner's best marketing scenario is to have a network of Health related PRO's surrounding them and bouncing referrals back and forth until the cows come home.
   
The difference with running a CF Box is that CF is such a different animal in the FITness industry that you would only want to work with Health Pro's that not only 'get it' but actually 'DO IT'.

A few people that stick out in my mind that embody the "Practice What You Preach" philosophy is:

Doc Rob McCoy: In Feb 09 in the very early beginnings of running CFSF and from the 1st day we met everything just made sense and clicked from the very get-go. He wanted to do CF because he wanted to get back in the kind of shape he was back in high school being a 4 sport athlete. At the time I remember him saying even if he could get half way there he would be more than satisfied...I think the results speak for themselves today! Not only is he a great personal friend, amazing at his Chiropractic profession, but he has helped keep well over 100 CFSF athletes healthly or got them back in the box faster than anyone else could have. He 'Gets It' a lot of other Chiro's don't.

Next, is MB. I met MB back in the summer of 09. She was and would admit that she was an endurance junkie, and training LSD (long slow distance). CF was exciting and scary to her all at the same time. She was definitely skeptical in the beginning but over time she bought into this crazy thing called CrossFit and I couldn't stop her now if I tried. I echo the same sentiments to her as I did Doc Rob. She is a warrior, exceptional at her P.T. gig, an ambitious student of FITness and movement and has helped keep my former coaching staff, wife, and clients healthy to continue to get the results they deserve. She 'Gets It' and a lot of other P.T.'s don't.

Lastly, Doctor Christopher Paa. Doc Paa is a cardiologist and knew exactly what he was getting into when he started CF last year. He is a student of CrossFit and continues to further his knowledge and his results with CF because of it. I always enjoy discussing anything about CF, nutrition, supplements, etc... He 'Gets It' a lot of other Doc's don't.

When you are dealing with YOUR Health you are dealing with YOUR LIFE, expect only the best when you work with someone. The 3 people discussed above are shining examples of Practicing what they Preach. Their profession is Health and they continue to make themselves Healthy.

When you deal with people that "Practice what they Preach" or do what they say, everything WILL go smoothly. When you give in and deal with people that don't because it is more convenient or cheaper, you run the risk of something go wrong and getting screwed some how.

That's what I've got...What do you got? Any funny stories like the one's above?

P.T.S!!!

Growth is not easy. It comes from fully experiencing each situation and mastering it with understanding. Lord, Your presence in my life dispels my fears and guides me through all of life's circumstances.

What is your CrossFit/Paleo 60 second commerical?

"no machines, different workouts everyday, what the f*$#???"

When someone asks you, “So tell about this CrossFit thing you are doing?”

Or, “Whats this Paleo Diet you been doing?”

How do you answer them? 

For the longest time I have told  people too much at first and end up confusing myself and them in the process. I would get so pumped up that I would say too much. Over time I found my flow in how to explain it to them, but it did take a while.

So let’s take a professional salesman approach.

First, consider this: 

What does your product or service (CF/Paleo) do for your ‘customers’?

That’s a question that might have hundreds of answers.  But just a few of those answers will “hit home” with the majority of your current and past customers. Figuring out the most relevant answer to this question is key to creating an effective sales message.

When you need to create an advertisement, email, sales letter, 60-Second Commercial, or anything related to sales and marketing—pretend that one person (your prospect) has a problem, a problem you can fix. (most times you will already know this , or they have told you tons of times ( i.e. "I'm Fat, I feel like crap, blah blah blah)

In your sales message, address the problem first ("I'm Fat, I feel like crap, blah blah blah). Addressing your prospect’s problem gets their attention.  They think, Hey, I’ve got that same issue.  I wonder what they’re going to do about it. It’s best to be specific in your sales message. 

The more specific your message, the better you’ll connect with your audience and attract their full attention. Now that you’ve got them “hooked” for a few more seconds, what’s next? Personally, I like to tell a short story about how YOU or one of your CF friends had a particular problem. I give details about their problem (a testimonial perhaps), and then share exactly what you/they did to make their problem disappear.  People love stories, and they also like to hear that they are not the only ones with that same problem.

Finally, briefly summarize everything. Remind them of their problem, let them know how you would fix it, and tell them to contact you regarding their similar problem.

There are many different angles and creative ways to tell your prospect how you can help them.  Just remember that your potential new customers don’t really give a darn about your product or service; they just want to know if you can get rid of their problem.

Lastly: There’s no one way to give a 60-Second Commercial.  Don’t get caught up in what you think
a 60-Second Commercial should sound like.  Don’t be afraid to break the rules.  If you give the same commercial week-in and week-out, when in doubt just tell a story and you can't screw it up.

Idea taken from:

CrossFit Sioux Falls Blog:

BNI Success:

How do you explain CF/Paleo to your friends, family, co-workers, acquaintances, etc…?

The readers/followers would love to hear it and so would I.

Just in case you want to know mine. A random person, I just met asks me:

Person X: What is this CF thing you do?
Me: Oh it GREAT! We have, no machines, the workout is different everyday, they are timed so you push yourself as hard as you can, and the workouts are 20min or less on average.
Person X: Really? How do you get a good workout?
Me: Trust me, I thought the same thing when I started, but it is the HARDEST workout you will ever do!
Person X: Is it a lot of cardio?
Me: Its a complete mix of weights, bodyweight and intense cardio. That what I loved about it in the beginning. I hate doing cardio, you wouldn't catch me ever on an elipical or treadmill at a gym. The cardio is mixed in and you and you actually get a better cardio workout then any B.S. cardio machine.
Person X: That sounds pretty cool.
Me: Come with me tomorrow at 4p and you will 'get it' and see if its for you or not.
Person X: Sure.
Me: BOOM! Reccooooo!!!

Now tell us your story, or you would do a 60 sec commercial to a friend, family member or random person asking you about it.

P.T.S (post that SH*T!)

 

Courageously Fear your Potential-To win or lose is determined by you...If you really give it
your best- EVERYTHING you have... What else is there? Fear is not your enemy-it is a shadow of the courage it will
take to accompish a challenge.Fear less - Courage More. You got it.
The courage it will take to accomplish a challenge. Fear Less – Courage More. You got it.

-Thanks MBPhD

Taking 'Who Calls YOU Out?' to a Whole New Level

My best 'Call Out' of 2010 is KS didn't do enough wt in a WOD, she thought it was too easy, so I told her to do it again, in the same class! 

Exercising (CrossFitting) and eating right is not rocket science:-0

You move more and eat cleaner, anyone can lose weight (fat).

I have often said, it is easy to lose weight and get healthier in the beginning (especially in Jan with resolutions flying around everywhere). You are excited and motivated just based off that you will succeed in the first few weeks of your new program.

But what happens when the initial excitement and motivation fades and it gets HARD? (Bc it happens to the best of us)

And…
- you get really SORE for multiple workouts
-the weight comes off easy in the beginning and then it is harder and harder and the weeks go by
-what about when you start to 'feel' burned out mentally or even emotionally

One I my favorite aspects about coaching people (esp CrossFitters) is having the opportunity to 'Call Them Out'! Not let them off the hook! Bring the best out of them! Believe in them until they Believe in themselves! Because YOU WILL WIN when you do the work!

I recently found a great new blog, by Kelly Eller, called, Me vs. MJ. The website is about one man's journey toward playing a game of basketball with Michael Jordan (also my bball idol growing up). Kelly doesn't know Michael Jordan and he doesn't even know anyone who knows Michael Jordan, but he is determined that if he puts his goal out there publicly and commits to it 100%, that he can make it happen.

So what happens when you have a goal, but there is no definitive end, and maybe even you are not sure if and when it is going to happen?

It can be hard to stay focused over the long haul. That is when it is MANADTORY to surround ourselves with people who will support us (i.e. fellow CrossFitters). You know, those people who will call us out when we stray from our commitment and our determination wanes.

Kelly recently wrote a blog entry about just that...

Who do you have in your life that will call you out?
Who of your friends is friend enough to be honest with you?
And if you cannot think of a name, are you really pushing yourself to your full potential?

Think about it. Do you have someone like Kelly's brother in your life?

My brother wasn’t calling me out to make me feel bad or to make me doubt my game.
He was calling me out to make sure I make the most of my abilities each and every time.
He was calling me out so that I never take a day off.
He was calling me out so that I always prepare by giving my all.
He was calling me out because he cares.
Who Calls YOU Out?
Who cares about you so much that they will speak up, even if uncomfortable, to help you maximize your potential?

For the full article -- Who Calls You Out?

My 'Call Out's for Jan 2011:

-To my Wife: I love you, you are a Champion, let your shoulder heel and keep increasing your fish oil and Vita D!
-To Liza: Go with your gut, you are going to do AMAZING!
-To Garrett: Re-vamp your blog and open your DAMN BOX in Fargo
-To KS: Don't even think about it...she knows what I'm talking about, and actually do the opposite and take it up a notch this year!
-Rob S: MOVE TO CALI! One life to live my man...one life to live, so LIVE IT!
-To TK, LD, AMac, Kimmy G, AKoch, Jax, and all the CFSF ladies, bring the HEAT in 2011!!!
-Cody, CMouw, Browny and FTS: Kill em and turn em into SOLDIERS in a loving way!
-And all the CFSF'ers: Push YOURSELF to YOUR BEST! When it gets 'HARD' push HARDER!!! If you are going to puke, then puke and get back after it! All of you have everything set up for YOU to succeed, so freakin SUCCEED!
-To anyone who used to do CF and quit, suck it up and get your *ss back to the BOX!
-To all you slackerz that are a member at CF and don't come at least 3x a week, Prioritize your HEALTH!
-If I missed any of you near and dear to me, don't you worry I will be 'Calling You Out' in future posts.

Lots of Love,

Recco

*Feel free to 'Call Me Out' in the comments:-)

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