Do It!! Or Else...

I'm scared to know what Armen will do if I stop!!

Every time I do a NUTRITION CHECK IN with a client at our BOX one of the first questions I ask the athlete is:

What do you need help/advice with? People fall within 3 categories of help.    
-Education: I don't know what to eat? Recipes? Ideas? Alternatives? Planning?    
-Motivation: I'm just not motivated to eat better? I have no time? I hate cooking? I think I eat really well.   
-Accountability: I am a yo-yo diet'er. Regular food log check-in's. Can someone just YELL at me?!?! 

I find that half of the people fall into the education section where they simply do not understand how solid nutrition works or they fell victim to bad information by the less principled members of the weight loss industry. There is so much misinformation out there it can be easy to get overwhelmed, follow nothing and eat whatever is convenient and tastes good.

Then there is the other half that does get it and just won't do it or don't do it. They fall into the motivation and accountability sections.

Maybe they have a problem with their GOALS?
Or maybe they have great goals but their reasons WHY they want those goals are wishy washy?

If you are one of these types of people, John Bear's "Blackmail Diet" may have a great idea on how to motivate yourself. 


John Bear's book, "The Blackmail Diet," tells the story of his unusual approach to making himself lose weight. According to his autobiographical account, he set up an escrow account with his lawyer totaling $5,000. Bear then wrote up and signed documents ordering his lawyer to donate that money to the American Nazi Party if he failed to lose 70 pounds over the course of one year. The book tells the story of his efforts to keep that money out of the hands of a world-famous hate group.

Read more about this story HERE

Obviously this is on the extreme setup (one of which I don't suggest:-) But the takeaway of the idea can be very eye opening.

When I hear someone say, "I do pretty good with my diet", or, "I feel I eat well", is a bunch of BULL!

Why not take the idea from Bear and set up an unavoidable and unpleasant consequence so that you MUST stick to your plan to achieve your goals? This could include giving some amount of money given to the group or person of your choice, giving away a treasured possession, or even committing a socially embarrassing public act. So long as it's something you're willing to work to avoid, and you set it up so that you can't renege on the commitment, it fulfills the concept of the Blackmail Diet.


Or flip it around and instead of it be a negative consequence you could give yourself some kind of reward you have always wanted. The reward must be great enough to really commit yourself to and work for similar value of the negative consequence. 

Read more on this LIVESTRONG POST 

If you have a goal, a serious goal. How much would it take for you to lose or gain to take a no-holds bar approach to your goal?

I Have to 'Get In-Shape' Before I Start CrossFit

If I had a nickel for every time someone told me this, my wife wouldn't be driving a Honda:-)

At first, I try to put myself in the other person's shoes to understand where they are coming from. And then I realize that this statement doesn't even make sense.

Can you 'get in' CrossFit shape by doing the treadmill, bench press, bicep curls, etc...???

Can you 'get in' basketball shape by swimming? 
Can 'get in' a size 4 jeans by eating McDonalds hamburger and fries everyday for lunch?:-O

Let's break this down logically and show you the truth so you will have some ammo the next time one of your friends or acquaintances tries to give you this B.S.

Look in the Mirror: If they are currently working out, apparently what they are doing now is not working, because if they are not in regular shape then how are they going to get in 'CrossFit Shape'? And if they are not working out then obviously the good ole' regular gym is not working either. And you know the old saying, "If you do the same thing over and over and expect a different result that is the definition of insanity. So it sounds like they are the insane one's.

All Levels: It doesn't matter what kind of shape you are in when you start CrossFit. Everyday, every movement, every workout is 100% scalable. And what we mean by scalable is you can adjust the weight, the movement, time, reps, anything according to your current level of FITness. Our goal is to have you complete each workout successfully (safety 1st and effective 2nd).

You will always try to get in 'CrossFit' shape:  COMPARED to what?!?! Truth is, you cannot get in shape for CrossFit at any gym on your own. In fact, even if you go to CrossFit for a very long time, you may not be 'in-shape' for CrossFit as it takes tremendous dedication, diet, skill and time. Yet, you will find success in CrossFit workouts as you can do things you have never done before in your life physically. Frankly some of the people at CrossFit are in freakin' unreal shape with strong muscles, massive lung capacity and big hearts…I do not know how you get that from a few sets of bench press with 4 minute rest in between, a set of 12 curls, some flashy mirrors to watch my form, and a cushy mat in the corner to work my abs.

What's your story: Look, the only way your friends are going to really come is if you walk the walk. That alone will weed out the winners from the people that are just all talk. So if you want your friends to come to CF and believe what you say, then you better be right on par with how great you are explaining CrossFit to your friends.

In the end, they really need a reason, not an excuse: CrossFit is the truth. It will test you physically, emotionally and mentally. There is no easy way to the top. And that applies to CrossFit. CrossFit provides the structure, progressive setup, commardie, challenge and fun that is missing with these kind of people's lives. Understand that it is hard for someone to look at you with all this success you have had and then they look in the mirror and see all the flaws they currently have. Level with them. Tell them how hard it was for you to get started and enlighten them how great it is to be in this place you are today. Talk about how motivated, excited, confident you are. What was your reason for starting CrossFit? Is it still the same? 


P.T.S!

Mental WOD 28: Mistakes Happen...

Life is full of lessons. We create lessons by our daily efforts and the successes or setbacks that come from them.

A lot of us are so afraid to make mistakes that we never end up going for our goals. We are so worried about making mistakes that is stops us dead in our tracks.

The winners in life not only make mistakes but probably make more mistakes because they understand that mistakes will lead to knowledge and maturity. And in the end will result in moving forward in life rather than staying stagnant.

Here are 5 reasons why mistakes can be a good thing and how we should learn from them:

1. We become more self-confident.
As we become more self-confident, we're willing to admit things that we would not admit if we had lower self-image.

2. We realize that mistakes are not usually fatal.
It was a happy day for me when I realized that when I made a mistake, it was seldom fatal. After you make a mistake and say, "Oh, I lived! I'm okay. I'm going to see another sunrise." Then all of a sudden you say, "They're not as big of a deal as I thought."

3. We find that we make the same mistakes unless we learn from them.
Unless I learn from a mistake, I usually keep doing it over and over again. You see, the question is not, How many mistakes have you made? The question is, How many of the same mistakes have you made? If I always do what I've always done, I'll always get what I've always gotten.

4. We understand that mistakes are unavoidable.
Look back at your early years. Can you think of the times you tried to avoid mistakes? You know what I'm saying? "Well, I'll just be careful. I won't make any mistakes here." Well, after awhile you just plunge in because you know the mistakes are unavoidable.

5. We see others make mistakes.
Wasn't it wonderful when you saw all the people that you admired make mistakes? You thought, "Oh, good night! Look where they are, and they blew it!"

-5 reasons from John Maxwell.

Mistakes happen. It how you respond to them that makes you better. This week's MENTAL WOD is when you make a mistake this week, stop, and analyze how you can move forward from it. Then rinse and repeat.

P.T.S!

Good Competition vs. Bad Competition

With the CrossFit Open in full swing something very good or something very bad can happen to you...

You can become motivated beyond what you ever thought possible.

--OR--

You can fall into the bermunda triangle of COMPARING yourself to others, their scores and  begin to
question your training, success you have had thus far and began to self sabotage yourself.

The CrossFit Open is a way to provide context to your training and gives you purpose behind everything you have been working for in the gym day in and day for the past year.

Good Competition

Competition can bring out the best in you. I fully believe that you can not recreate the enviornment, intensity and your highest level of performance during the heat of this great competition. Participating will put you in the game with  60,000 plus competitors and can result in raising the expectation for yourself. You will operate at a much higher level because everyone else is operating at a  much higher level. And by you pushing yourself you in turn will push others  around you. It is infectious!

Competition can you show you the light to your potential. You can be a part  of something much bigger then yourself. You can see how people really not that  much different than you can put up extroridinary numbers.

Competition shows you exactly where you are at today. The mantra of the open is "prove your fitness". Everything you have done up to this point will result  in exactly how you 'should' perform in the games. This can be very empowering  and motivating. All of the metcon's, strength work, running, mobility you have done over the last year will show up no matter what workout is announced 2/29/12  @5pm PST. So if you are not satisfied where you end up with your scores and  goals, consider this is your BIG WAKE UP CALL! The kind of wake up call that can  be a life changing and transform you into a more motivated, focused and dedicated athlete. Not to mention a all around better person:-)

Bad Competition

It is very easy to NOT check your ego at the door. With the highend focus and  atmosphere the Games
season provides do not let yourself fall into the trap of  COMPARING yourself to others performances. This kind of comparing is you  actually judging yourself against people that you know very little about.  You have no idea what type of work these people put into to produce their results.  You don't know what kind of athletic background they have. You can't compare  yourself to someone who is a former competitive gymnast, or has been  weightlifiting for 10 years, or played college sports, and you just started  CrossFitting 6 months ago?!?!

You are exactly where you are supposed to be. All of you efforts you have  done in the last year, all of your training prior to CrossFit, your entire  fitness/sports history has brought you exactly where you stand today. And the  same goes with the people you can't help but compare yourself too. Be proud of  yourself. Your progress. Your results. The potential you have. If you feel the need to compare yourself to others there are plenty of stories on the games  site. And plenty of success stories that have people with far less  physical advantages in life than you.

My hope is you use the 2012 CrossFit Games Open as a measuring stick for  yourself. I hope you use the positive energy of 60,000 plus people across the  globe to catapult your mental and emotional inspiration to a level you never thought possible for yourself.

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 27: Find a Rabbit

Champs hang with Champions and get Championships

Several years ago, I did one of my first real road trips with one of my best friends from Fullerton, CA to Portland, OR. We had a blast. There is nothing like driving on the open road with a close friend, great conversations, not caring about being any where on time, and enjoying all the sight seeing California had to offer.

During the drive we starting playing a game, following a 'rabbit'. It was really a way for us to drive faster than the speed limit that would allow us to avoid getting a ticket. Just in case you don't know what I'm talking about, we followed someone who was driving much faster than the speed limit and we would follow them just a few mph slower so if there was a cop he would most likely pull them over and not us. I use this method any time I am doing a long road trip.

Following a 'rabbit' works wonders for any area of your life.

Have you ever noticed that when you are walking with a friend that is walking faster than you, you start walking faster (without noticing at first) to match his/her speed?

Or when you having dinner with your healthy friends, you order something 'healthier'? And the same goes for the opposite.

What about when you start working out with a partner (or class) that is motivated, positive and works out HARD? You will follow in their foot steps (literally:-)

Jim Rohn explains: “You will become the combined average of the five people you hang around the most. You will have the combined attitude, health and income of the five people you hang around the most.”

Rohn also discusses that it’s powerful to evaluate and organize your associations into three categories: dissociation's, limited associations (aka: COCK BLOCKERS!) and expanded associations (aka: Rabbits).

Two Week's ago we discussed if you LACK IT, YOU NEED TO GIVE IT. And I have written about the power of your associations before in, WHO IS YOUR POSSE? For this week's Mental WOD, you need to find a rabbit (expanded associations) for an area(s) of your life that you need to ramp up.

Whatever area of your life you want to see improvement in, find someone who represents the success you want—the parenting skills you want, the relationship you want, the lifestyle you want—and spend more time with those people. Join organizations, businesses and health clubs where these people are and make friends with them. Create a circle of excellence by purposefully selecting those with whom you will surround yourself. -Darren Hardy

Your Rabbit's will show you the way to be better. Help you move faster to achieve what you want. Give you support when you are down. Hold you accountable when you need it.

P.T.S!!!

How To Get IN THE ZONE...

Gettin' in the WOD Zone...

Being "In the Zone" has fascinated me since I was a young athlete growing up with dreams of playing professional basketball. I would watch, listen and study the very best athletes in their respective sports and hear them talk about getting, "In the Zone". I can remember a few vivid moments in my life that I was 'In the Zone' playing basketball. Here is a great way it can be described,





"In this state, they feel invincible, as if the game slowed down, the crowd noise fell silent and they achieved an incredible focus on their mission."


It feels like you can't miss if you tried. The basketball just sticks to your hand like glue. The hoop feels like it is double the size. Every pass, decision and direction I would take was a successful one. It is an incredible feeling, and a feeling that every athlete constantly searches and works for. 


I have also felt like I have been, "In the Zone" in other areas of my life. Sometimes when I coach a great class something just switches in me and I feel like ANOTHER PERSON and everything just clicks. Sometimes when I am contacting a potential member, I get in this Zone'like state and just say all the right things. 


Being, "In the Zone" is something I strive for continually because it elevates who you are and helps you reach a level of excellence that drastically improves every aspect of your life. 


So how the hell do I get "In the Zone"??? I have a few thoughts. 


Commit yourself to excellence: You MUST not only want to be the best, you MUST be the best. Being good enough is not going to cut it. People who want to get in the zone are thirsty for coaching and mentoring. They want more. They look for tougher competition. They understand there are no easy ways to the top. 


Practice HARDER than the Game: When I was in high school on the varsity basketball team. Winning was the only expectation. To ensure that we would perform at an ELITE level every time we stepped on the court we would live by this rule, "Practice HARDER than the Game". Our practices would be grueling, lasting 3/4/5 hours, of non-stop working. As we got more tired, we pushed harder! We pushed ourselves to a limit that when we were fatigued that is when we would play better. We understood that fatigue makes cowards of us all. It robs you of your skills. When you are tired, your problems seem BIGGER. It is the best conditioned athlete, not the most talented when generally wins. If you are not satisfied with your current results you are simply not doing what it takes. To better you must be willing to put in the time and energy and make the necessary sacrifices. 


Radiate Confidence: Confidence is a combination of mental and physical skills learned from practicing championship habits. Confidence is the key to unlock your FULL potential to perform to the best of your abilities. Confidence does not happen over night. It doesn't happen in a week, month...Building a Champion's Level of Confidence can take years to develop. The good news is confidence is a learned pattern. Everyone has the ability to achieve confidence. The harder it is to achieve the more powerful your confidence will become.


Concentration: If you have total concentration you will have total control of yourself. Great athletes maintain their poise and concentration when they're staring defeat in the face. Never lose your composure. Champions have their mind (their mental toughness) tell their body what to do. If you let your body control the situation then fatigue will creep in and you lose.  Mental training and preparation is more important than physical training. 

Don't Think...Just JUMP!

Love What You Do: When you have this feeling you will never work a day in your life. You will never get burned out. Enthusiasm and the love of what you are doing is mandatory to put in all the effort we've discussed. 


The Zone is a rite of passage. You have to put these concepts and practices into your life EVERYDAY. You can never expect to get "In the Zone" it can only happen by the constant pursuit of it. It doesn't matter how you feel, or what you day looks like. You have the power to accomplish anything you desire in this life of yours. Use it or lose it. 


By applying these principals to your life, you will have plenty of opportunities to enter the Zone and reap the benefits of a ELITE level of living. When you are in the zone you are unstoppable...Do it! It's worth it:-)


These concepts were inspired by Harvey MacKay

P.T.S!!!